- Rotate through each move one set at a time
- AMRAP for 30 minutes each
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
* If adjusting the weight is inconvenient or multiple pieces of equipment aren’t available for you to rotate through, you may do 3-4 sets of one exercise before moving on to the next exercise.

- Rotate through each move one set at a time
- AMRAP for 30 minutes each

⭐️ This week is about as “cardio” as it gets between the sled pushes and hip thrust progression. Since you will be lifting a little lighter with the high reps, focus on form and technique.

- 1 rep + 1 second hold
- 2 reps + 2 second hold
- 3 reps + 3 second hold
- 4 reps + 4 second hold
- 5 reps + 5 second hold
- 6 reps + 6 second hold
- 7 reps + 7 second hold

Hip Thrust Progression

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

- In this video, because the dumbbells are heavy for me, I am wearing my belt and using wrist straps. These are not necessary but are very helpful.

Dumbbell RDL

- Get into position and place the bottom of your foot on the handle or use an ankle strap (purchased on Amazon or some gyms carry them at the front desk)
- Push back and up with your foot and extending your leg upwards (toe pointed out at a 45° angle). 
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

- Take your rest period between each leg

Glute Cable Kickback

- Stand behind the sled and grab the poles with a high-grip hand position
- Engage your core muscles and push the sled forward, powering through your entire leg 
- Extend your hips and knees as you move the sled forward
- Your foot stance should resemble your natural running position

** Most gyms have a track for sled pushes. Each rep is one full length, there and back, of the track. 

** If a sled is unavailable to you, you can substitute with walking lunges.

Sled Push

Glutes (class)

- Rotate through each move one set at a time
- AMRAP for 30 minutes each

- Place the bar just above your feet
- Engage your lats (think about squeezing an orange into your armpits) 
- Pull the bar up with neutral spine keeping the bar close to your shins (think about pushing the ground away)
- Reach full extension keeping your upper body tight

Traditional Deadlift

- Sit upright with back straight 
- Wide grip on bar
- Keep chest lifted as you pull bar into chest

Seated Wide Grip Lat Pulldown w/ Modification

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Back Row

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs
- Pause at the top, circle your arms out and back toward your hips
- Reverse the circle bringing the arms back overhead 
- Lower back to starting position

Superman Snow Angels

Back (class)

April 14 - 20
Glutes & Back

May 5 - 11
Quads & Back

April 28 - May 4
Glutes & Shoulders

Brandee

April 21 - 27
Quads, Arms & Abs

Janet

April 7 - 13
Quads & Shoulders

March 31 - April 6
Abs & B🍑🍑TY

I really enjoyed this workout. Sumo squat with pulse ❤️ backward lunge with kettlebells ❤️

Christine

Desiree

That was the best workout I’ve had in 2 years!

Holly Stephens

March 24 - 30
Glutes & Hams/Back & Biceps

Even when you don’t have gym weights and you go off body weight and what weights are allotted, it still kills you off!!!!!

Kimberly

Love! 5 rounds of arms done
 💪🏻🔥💪🏻

Heather

Good quad burn!!! Just legs today, upper body tomorrow 💪🏻

March 17 - 23
Quads & Shoulders

Rachel Yoder

Kicking off Monday strong with that workout!

March 10 - 16
Glutes & Hams/ Arms & Abs

I love the variation. Just enough without being too much. Don't have to think or plan, just do.

Kortni

March 3 - 9
Legs, Back & Shoulders

Diana

Cristin

February 18 - 24
Glutes & Hamstrings
Shoulders & Arms

Walking with a jello kind of jiggle while on vacay. People probably think the nasty got real kinky!!!🤣😂🤣

Hello Jello! 
What an amazing way to start my freaking week!! Woohoo! 🎉

Mariel Kwon

February 11 - 17
Legs & Back

Sabrina

In Costa Rica (in 90+ degree weather with tons of humidity) makes you seriously question your life’s choices for sure!!! ☠️

Fantastic to start the week Strong! 🙌🏼🔥

February 4 - 10
Glutes, Shoulders & Abs

January 28 - February 3
Quads/ Chest & Triceps

Mayra

January 21 - 27
Glutes & Hams/Back & Biceps

Jackie

January 14 - 20
Quads & Hammies
Shoulders & Abs

This was HARD!!! I pushed with this one because of the podcast that Amy was on. I’ll be pushing from now on. I want to be strong.

Jessi

January 7- 13
Back and Booty!

Just upper body round today with schedule. Love it!! 💪🏻🔥

Leah

December 31- January 6
Quads/ Chest & Arms

Happy New Years Day workout to me💪🏼. Kicked my bootie💪🏼🍑

Traci

Loved my first workout with Amy! Excited for the upcoming week and year. Here’s to a healthier me 🥂🥳💪

December 17 - 23
Glutes, Chest & Back

You got me out of my comfort zone. Did the ropes on the green space. Still chicken to try the land mine that way 🫣

December 10 - 16
Quads & Shoulders

December 3 - 9
Glutes & Hamstrings
Arms & Abs

November 26 - December 2
Quads & Back

Killer workout for taking a couple weeks off!

Amber page

November 19-25
B🍑🍑TY 
Shoulders & Abs

November 12 - 18
Hamstrings & Calves
Back & Biceps

Stephanie

Sania

November 5 - 11
Glutes 
Shoulders & Abs

First workout and I did it at home instead of the gym… it was perfect an awesome workout! I am sweaty and shaking!😂

Jessica

October 22 - 28
Quads/ Back & Shoulders

Tonya

October 15 - 21
Glutes & Hamstrings
Shoulders & Arms

October 8 - 14
Quads/Back, Shoulders & Abs

Michelle Bowman

October 1 - 7
Booty Work!

W1D1 was great. Took me longer than an hour since I was trying to watch the videos to correct my form. Can’t wait for Day 2!

Lauren

Libby

September 24 - 30
Glutes & Hamstrings
Shoulders, Arms & Abs

Haley

Sept 17 - 23
Quads, Core & Back

Stacey

September 10 - 16
Glutes & Shoulders

September 3 - 9
Quads/ Chest & Arms

August 27 - September 2
Glutes, Back & Shoulders

This was my favorite one so far! (After about a month of following these) I hit some PRs! I love how you add abs in between. So so good!

August 20 - 26
Quads, Arms & Abs

Love those back moves with the bands! Loved this whole workout. 

I can’t figure out the chest supported moves. The bench is too wide and too tall. I’m short so maybe it’s me but it doesn’t matter how much I shift I can’t figure it out.

Joanne

August 6 - 12
Back and Booty!

I love mixing abs in like that. Loved the whole thing!

It was good!! The only thing I want to learn how to do more is the hip thrusts… I swam to struggle

Ludi

July 30th - Aug 5th
Glutes & Quads
Shoulders, Triceps & Abs

July 23rd - 29th
Glutes & Hams/ Back & Biceps

Jennifer Rust

Awesome! I’ve never done the duck walk or the core pass before. It was new and challenging

Jane

July 16- 22
Quads & Arms

July 2-8
Glutes & Core

I am learning so much! Love all of it. I can’t wait to do the workouts twice to see progress. 🙌🏻

Feranei

Samantha

June 25- July 1
Legs, Back & Shoulders

Killer as always!! So easy to follow and understand each movement. So glad I found you and this app!

Rachel

Sandy

Great! Wish I could see additional angles of the exercises sometimes.

June 18-24
Booty, Arms & Abs

A little more complicated than I prefer, but still a killer workout.

June 11-17
Quads, Core & Back

June 4-10
Glutes & Hamstrings
Shoulders, Arms & Abs

Holy Molie!!! My legs are completely worn and I'm dripping ❤️❤️❤️ great one!

May 28- June 3
Quads/ Back & Shoulders

I had taken a break but am so glad to be back at it. As usual, you inspire me to be my best!

April 14 - 20 Glutes & Back

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