Killer workout for taking a couple weeks off!

Amber page

- 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.

🚨 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

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute Bridge

- Sit on edge of seat
- Lean slightly forward 
- Drive knees out in a controlled motion

Hip Abduction w/ Modification

- Wide stance, toes at 10:00 & 2:00
- Lean forward, hold dumbbell between legs horizontally so it doesn’t hit the ground (You can also elevate yourself on boxes and let the weight go through the middle). 
- Squat down driving knees outward as you do so, and pulse at the bottom. 
- Control the pulse, do not “bounce” as you return to standing.

Glute Focused Sumo Squat w/ Pulse

- Begin with weight held between legs 
- Wide stance with toes at 10:00 and 2:00
- Press hips back and lower weight until mid shins 
- Lift back up to standing

Sumo RDL

Booty Booty!

- 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

- Lean into an incline bench, slight bend in the elbows
- Open arms and angle pinkies towards the ceiling
- Lower with a slow controlled motion

Chest Supported Rear Delt Fly

- Raise plate until you reach shoulder height 
- Keep your core engaged 
- Lower with a slow controlled movement
- Do not rest on legs at the bottom

Plate front raise

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

Weighted Elbow Plank

- Lay on back with arms extended, holding a weight above your head. 
- Keep one leg stationary and the other extended, hovering above the ground. 
- Lift torso and leg at the same time, scooping and squeezing your core
- Return to starting position. 
- Finish reps on one leg, then switch.

Weighted Single Leg V Up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Hold a weight (dumbbell, plate or medicine ball) OR clasp hands together in front of your core to modify
- Twist your torso from side to side

Russian Twist

Shoulders & Abs

November 19-25
B🍑🍑TY 
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!!!!!

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

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!

November 19-25 B🍑🍑TY Shoulders & Abs

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