Sabrina

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

Kimberly

Fantastic to start the week Strong! 🙌🏼🔥

Mariel Kwon

- Rotate though upper and lower circuits separately.
- AMRAP for 30 minutes each.

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- 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.

- REST as needed in between each exercise 

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell Hip Thrust

- Start at the bottom with knee on ground, back foot up
- 90 degree bend in front knee, leaning at torso
- Hold weight in one or both hands
- Drive up through heel

Glute Focused BSS (in drop set)

- Start at the bottom with knee on ground, back foot up
- 90 degree bend in front knee, leaning at torso
- Drive up through heel
- Question you life decisions 😜

Bodyweight Glute Focused BSS (in drop set)

- Stand with your feet shoulder width apart, one leg slightly in front of the other 
- Use back foot to stabilize (mine is pressing against the bench for maximum stability) and keep a soft bend in your front knee
- Hinge at your hips, thinking about “shutting a door behind you” with your bum. 
- Run the dumbbell along your leg as you lower it toward the floor
- Do not lower any farther than your mid shin. 
- Press up through your heel as you hinge back up, engaging your glutes

Single Leg RDL

Glutes

- 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.

- REST as needed inbetween each exercise

🚨 How do you know what weight you should be using? Whatever exercise you are doing, the last 2-3 reps should be VERY difficult. So much so, that you’re barely able to complete the last rep. If you’re not struggling that much- increase your weight. If you can’t get all the reps with the heavier weight, do as many as you can with the heavy weight and finish out your reps with a lighter weight.

- With the barbell overhead and arms extended
- Lower weight down to your chest and press back up overhead
- Brace core and keep body tight
- You may use your legs as momentum to get the bar at the top for the first/start rep

Barbell 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

- Place weight (or small child) on your upper back
- Scoop and tuck core (try not to let hips fall)

Weighted Elbow Plank

- Holding the weight with it resting on your chest
- “Scoop” core as you lower your torso 
- Lower with a slow controlled movement keeping your core engaged
- Keep weight rested on your chest as you lift back up

• Modify with no weight, just a slow controlled movement 

Tip: Do not hold the weight with your hands and lift it off your chest, using momentum with it to help you get back up. Keeping it rested on your chest keeps the focus on your core muscles and not your arms and back.

Weighted Sit Up

- Hanging from the bar, keeping your legs extended 
- Raise up while keeping your core tight to form an “L” with your body
- Lower legs back down
- Avoid swinging

ALTERNATIVE: Laying leg raises (laying on the ground on your back, lifting legs)

Hanging Leg Raises

- Hanging from the bar, keeping your legs extended
- Raise your legs up and arc them up and across from one side to the other
- Once you are back to starting position repeat the movement in the opposite direction
- Count reps on each side (every lift) 

ALTERNATIVE: Laying “windshield wipers”. Lay on your back with arms extended to your sides for balance, and rotate legs side to side (mimicking the hanging motion).

Hanging Around The Worlds

Shoulders & Abs

February 4 - 10
Glutes, Shoulders & Abs

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!!!!!

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! 🎉

February 11 - 17
Legs & Back

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!

February 4 - 10 Glutes, Shoulders & Abs

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