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

Traci

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- With dumbbells in each hand, and one leg back (but not too far)
- Keep torso upright and bring back knee to the ground, maintaining lots of flexion in the front knee (do you want it just below 90°)

Quad Focused Stationary Lunge

* Wedges are optional. They help with limited ankle mobility/ range of motion. 
- Lean back into plate, feet forward 
- Squat down until knees are below 90 degrees, and shins remain vertical
-Keep core tight, return to starting position

Landmine Hack Squat w/ Modification

- Stand in front of a box
- Step up to full extension
- Keep your chest up
- Lower to ground and repeat with other leg

Box Step Up

Quads (class)

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

* If you do not have Battle Ropes available to you, you can omit that move or do a dumbbell front raise as an alternative.

- Start with feet hip-width apart, toes pointing forward and knees slightly bent
- Grip the ropes with palms facing the floor 
- Bring one arm up and the opposite arm down  back and forth creating continuous waves with the ropes

Battle ropes - Alternating Arms

- From a seated position 
- Kick dumbbells up from knees, starting at shoulders, with arms slightly in front of you
- Press up until extended 
- Lower back down until 90 degree bend in elbows
* You can use a seat, or an upright incline bench. I prefer the bench for upper back and neck support, but use whatever you prefer. You can incline the bench one notch below the tallest (90°) setting. See.

Seated Military Press

- Keeping a slight bend at the elbow, with arms just slightly in front of you
- Raise your arms laterally until you reach shoulder height 
- Think about pushing the walls outward, and try not to let your hands raise above your elbows 
- Think about leading with your elbows

Dumbbell Lateral Raise

- Grip band a slight bend in elbows, and arms stiff
- Pull band outward, squeezing back
- Slowly release to starting position 
- Try not to “shrug” during this move

Rear Delt Band Extension

- Start at elbow plank
- Push up into high plank with one arm at a time
- Back down to elbow plank
- Rotate which arm you start with

Elbow Plank Up-Downs

Shoulders (class)

December 10 - 16
Quads & Shoulders

May 12 - 18
Glutes & Hams/ Arms & Abs

May 5 - 11
Quads & Back

April 28 - May 4
Glutes & Shoulders

Brandee

April 21 - 27
Quads, Arms & Abs

April 14 - 20
Glutes & Back

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💪🏼🍑

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

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!

December 10 - 16 Quads & Shoulders

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