Getting stronger every round of these I do! I love them ❤️

Mary

Great shoulder workout!! Weighted plank was so good!

Nicole

Sabrina

Jennifer

Really enjoying the workout formats and the progress I’m seeing in my strength!! 54 may be my best year yet.

Robin

This one was 🔥🔥 my arms are jello! It was great, I could def feel the burn!

Very hard not shrug on that band workout. I think I had to tight of a band.

Dana

First time I’ve done the barbell exercise. I only used the bar and it was tough there at the end!!

Jessi

Great workout shoulders are really feeling it right now!

Janine Hetzel

- GYM based program with home modifications/alternatives 
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight
- Barbell moves can be modified with dumbbells if needed

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

Weighted Elbow Plank

- 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

- From a seated position, hold dumbbell in one hand (you may brace yourself by gripping the seat with your other hand). 
- Start with dumbbell at shoulder height and press upward

Unilateral Military Press

Alternate between these two moves, resting after completing both.

- 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

Lateral Raise + Banded Rear Delt Superset

W2/D2 Week 2 Day 2
Shoulders

Michelle Cripps

Started week 11 and this workout cluster was just what I needed for this Monday morning ♥️

Tamara

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

W1/D2 Week 1 Day 2
Shoulders

Combined with shoulder workout.. great movement!!!

On fire!! Felt every move. Hard to get certain parts of the back and this was spot on

W1/D3 Week 1 Day 3
Back

The duck walks are fire!!! You can’t go heavy with those to start out with lol

Sarah Schmitt

W1/D4 Week 1 Day 4
Quads & Glutes

Harder than I thought it would be!! So good!!!

Desiree

W1/D5 Week 1 Day 5
Biceps & Triceps

Amanda

W2/D1 Week 2 Day 1
Glutes & Hamstrings

This was 🔥🔥🔥.  I’m finally learning how to engage my rear delts and BOY 🤯🤯🤯🤯

Love this one at the gym! Take me about 45 mins.

W2/D3 Week 2 Day 3
Back

W2/D4 Week 2 Day 4
Quads & Glutes

I’m seeing muscles I’ve never seen before on me 🙌🏼 I’m loving these workouts ❤️

Great workout! Laying down tricep was harder than it looked. So good!

I don't have an ab roller but used our TRX bands and holy mother that was tough!

W2/D5 Week 2 Day 5
Arms & Abs

W3/D1 Week 3 Day 1
Accessory Glutes & Hamstrings Super Sets

W3/D2 Week 3 Day 2
Shoulders

Holy crap is all I have to say 🔥🔥🔥

Whitney

W3/D3 Week 3 Day 3
Back & Arms

I must love you and myself because I did duck walks on vacation!! Now we’re going hiking, eek.

Triston

W3/D4 Week 3 Day 4 
Quads & Glutes (accessory)

Love the change up from the last bicep/chest days. Keeps things fresh.

W3/D5 Week 3 Day 5
Chest & Biceps

W4/D1 Week 4 Day 1
Glutes & Hamstrings

Oooh that ab roller workout needs some work!!! Hate that damn thing 😂

Me: HONEY! Check out my six pack!!
Wife: Can I get one of those donuts?

Rowdy

Heather

W4/D2 Week 4 Day 2
Arms & Abs

Until I wasn’t able to do drop sets on the press machine. But I did it today!!! Getting stronger!

W4/D3 Week 4 Day 3
Shoulders (volume)

W4/D4 Week 4 Day 4
Quads (volume)

Not my favorite back seque.. lol. Single row cable pull downs are by favorite

Nicole Campbell

W4/D5 Week 4 Day 5
Back (low rep, heavy)

Great workout!  My hips tight and therefore certain exercises aggravate the low back. So have to modify

Love this one!!! Great leg day for sure 🔥

W5/D1 Week 5 Day 1
Glutes & Hammies Pyramid

Awesome upper Boyd pump. The planks were tough!

Emma

W5/D2 Week 5 Day 2
Shoulders

Sania

W5/D3 Week 5 Day 3
Chest & Triceps

CarrieLynn

Melanie

W5/D4 Week 5 Day 4
Back (volume)

Got a power rack set up in the basement and now I understand "heavy lifting" 😳

Sister!!! You’re trying to kill me!! This was so brutal!!

W5/D5 Week 5 Day 5
Quads & Glutes (volume)

That last one!!! I died. They had to call the ambulance!! Jk. I survived but it wasn’t pretty

Jodie

W6/D1 Week 6 Day 1
Glutes & Hamstrings

Didn’t look like much but my shoulders feel so good!!

Joanne

W6/D2 Week 6 Day 2 
Shoulders

You really don’t want to me say what I think about that ab roller 😂😜

I love new movements Superman snow angels were tough!

To the person who created the ab roller:
I really don’t like you.

W6/D3 Week 6 Day 3 
Back

Katie

Stephanie

W6/D4 Week 6 Day 4 
Quads & Glutes

Holy mother ... Good thing I washed my hair this morning!

Wendi

Hannah

W6/D5 Week 6 Day 5 
Biceps & Triceps

W7/D1 Week 7 Day 1 
Glutes 🍑🔥

Michele

I may or may not be able to move tomorrow.  😜

Rita Hodges

W7/D2 Week 7 Day 2 
Shoulders & Core

Love back day 🥰 love this workout ❤️

Kristi Wood

W7/D3 Week 7 Day 3 
Back Attack!

Won’t be wearing heels tomorrow to church after that workout 😂🔥

Karen

W7/D4 Week 7 Day 4 
Quads 🔥

W7/D5 Week 7 Day 5 
Arms & Abs

W8/D1 Week 8 Day 1 
Heavy Compound Legs

Love all of Amy's classes! Shoulders on 🔥

Eden

As usual Amy is a master and my shoulders are on 🔥 Thank you Amy 🥰

Diana

Candice leatherberry

W8/D2 Week 8 Day 2 
Shoulders

Kimberly

W8/D3 Week 8 Day 3 
Back & Core

All I can say is oh my heart 😩 quads burn and I hope I can walk out of here 😅

W8/D4 Week 8 Day 4 
Quads

This is such a good burn! My triceps are on fire 🔥

Thank you Amy!! I love showing up at the gym and not having to think about what to do! My arms are DEAD 😵

W8/D5 Week 8 Day 5 
Biceps & Triceps

Sharon

W9/D1 Week 9 Day 1 
Glutes & Hamstrings

This is a favorite of mine!! Such a good burn 🔥

Needed this one today! Shoulders are on fire 🔥

Mariel Kwon

W9/D2 Week 9 Day 2 
Shoulders -5 sets

Great workout but couldn’t put in weight/reps for lay pullover. Otherwise, excellent as always! Thank you!

Leigh

W9/D3 Week 9 Day 3 
Back

W9/D4 Week 9 Day 4 
Quads & Glutes

Love this workout! It’s a good arm
Burn

I’m really enjoying these basic, effective workouts!

Renee

W9/D5 Week 9 Day 5 
Arms & Abs

Only 5? No problem. Oh wait… I’m dead!😵

W10/D1 Week 10 Day 1 
Glutes Cluster Sets

That last elbow plank set was 😵☠️ I hated it but I loved it!!

W10/D2 Week 10 Day 2 
Cluster Shoulders & Core

There’s something going on with adding reps/weights on the last few exercises but it all whooped me! Thank you!

Amber

W10/D3 Week 10 Day 3 
Back & Core w/Cluster Sets

W10/D4 Week 10 Day 4 
Cluster Set Quads

Week 10 done!!! Can’t wait to start another 10 weeks 💪🏼

Third time completing this 10 week program and feeling so much stronger! Especially in those tricep pushups 🥵

10 weeks is done!! 👊🏻 feeling so much stronger 💪🏻 Going to repeat the program and see all the gains 😈 This upper body set was 🔥

W2/D2 Week 2 Day 2 Shoulders

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