Rita Hodges

Mary

Kimberly

Echo

- 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

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades

Seated Close Grip Cable Row w/modification

- Hinge at the hips and come down with a neutral spine
- Pull the dumbbell up engaging your lats 
- Keep your core tight focus on a slow controlled movement

Single Arm Dumbbell Row

Alternate between these two moves one set at a time

- Lay on bench (or ground with dumbbell horizontally)
- Start with weight directly above chest
- Keep core tight and a slight bend in elbow as you lower arms and legs at the same time
- Return to starting position
* Advanced: add a plate on top of your shins for the leg extension

Laying Overhead Lat Pull w/ Leg Extension

- 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

Laying Lat Pull & Ab Roller Superset

- Securely hold bench
- Start with legs up and extend one at a time
- Each leg extension counts as a rep

Bench Single Leg Lifts

- Wide grip on bar
- Bend forward at torso, keeping back straight 
- Soft bend in elbows, keeping arms stiff 
- Pull bar into hips

Straight Arm Cable Lat Pull w/ Modification

W8/D3 Week 8 Day 3 
Back & Core

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

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.

Dana

Robin

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!

Jennifer

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.  😜

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

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 🔥

W8/D3 Week 8 Day 3 Back & Core

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