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

Dana

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

Rowdy

Heather

Jessica

Jennifer

Amanda 

So good, arms aren’t going to be able to do anything the rest of the day. Guess it’s a good thing I’m good with my feet

Kimberly

Felt good after 3 weeks of no workouts.. holiday and caught a head Cold... but we're good to go 👍

Sarah

So good! I love how if you’re lifting heavy you feel that slight push and struggle especially with those last few reps. Hits the perfect zone for muscle growth!

Death by ab roller at the end! I love the incline dumbbell curls!

- 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

- Begin in a seated position with a dumbbell in one hand
- Rest elbow on inside of knee
- Curl dumbbell towards your shoulder 
- Slowly lower down until arm is extended

Single Arm Bicep Curl

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

Tricep Pushup

- From incline bench hold a dumbbell in each hand with elbows at the sides of your head
- Bend elbows to drop dumbbells down behind the head
- Extend elbows to return to starting

Dumbbell Incline Tricep Extension

- Begin with a dumbbell in both hands
- Lay on bench at an incline
- Curl dumbbells forward and up towards your shoulders 
- Slowly lower down until arms are extended

Incline dumbbell bicep curls

- Kneeling on floor, with core “scooped”
- Keeping your back and arms straight
- Roll out in front of you
- Engaging your core roll the back towards your knees

Ab Roller

- 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

Hanging Leg Raises w/ Modification

W4/D2 Week 4 Day 2
Arms & Abs

Michelle Cripps

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

Mary

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

Sabrina

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

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

Great shoulder workout!! Weighted plank was so good!

Nicole

W2/D2 Week 2 Day 2
Shoulders

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.

Robin

W3/D5 Week 3 Day 5
Chest & Biceps

W4/D1 Week 4 Day 1
Glutes & Hamstrings

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

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 🔥

W4/D2 Week 4 Day 2 Arms & Abs

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