Clay

dumbbell oh press

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

bent over single arm row

Bent over rear delt fly

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

each arm

Dumbbell front raises iso hold

stability row fly

extended planks

fitball swimmer kicks

Side plank hip dips

CORE

W4/D1 Back, shoulders, core   week 4-6

Been a while since I’ve done this one. Still a really great overall workout!

It was a killer, but I loved it. Great workout!!

Britany

Really good workout with just the right amount of exhaustion.

W1/D1 Back, Shoulders, Core   Week 1-3

W1/D2 Legs (quads and glutes) week 1-3

Kicked my butt, but I did it!!! Great workout!

Don’t let the quickness of this session fool you.This is a workout!

W1/D3 Arms  Week 1-3

W1/D4 Chest & shoulders    Week 1-3

W1/D5 legs (hams and glutes)  Week 1-3

Setting bigger goals for 2023 and this program is gonna get me there.

W4/D2 legs (quads & glutes) 4-6

Done this one a couple of times. Really good workout with nice variations.

Great 1st week of the New Year still going strong.

W4/D3 Biceps, triceps, Core

Good twist on the arm workout with fun core.

W4/D1 Back, shoulders, core week 4-6

Community

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