Michelle Cripps

Tamara

Upped my weights this round and feeling strong!

Mary

Great shoulder day! Hoping I’ll feel it in two days!!😆

Sarah Schmitt

Dana

Shoulders be ☠️ loved it! The landmine was far out of my comfort zone, but it was soo fun!

Lisa

I’m dying lol! Didn’t realize how weak my shoulders are!! I really pushed myself, and I feel so good! Definitely gonna be sore🥵 I loved it!!

Great start!  Started off with day 2 as had a hard skate on the Sunday so legs needed a rest.  Loved the timer.  Keeps me accountable and prevents me from going on my phone

Chantelle Cosgrove

Christie

Awesome as usual!! 

Do you have a new workout coming for this year?

Mariel Kwon

Hannah

Tonya

It was good!!  I loved the incline delt! I’m currently strengthening my left shoulder from a CrossFit injury.  I don’t think I can go back now 😂

Nicole Campbell

Ashley

I’m so thankful for the alternative options. My gym doesn’t have all of the equipment so those are helpful. :)

Jessi

Loved the land mines! I’ve never done them before. 😁

Sania

It was good thank you, but I feel like i could do more. If i feel this way should i up the weights some next time or or add in a little cardio?

Janine Hetzel

Ooo girl I actually had some sweat on me and challenged myself on going up in weight as the workout went down in reps! Love this app and love that it has a video tutorial for every workout.

Lauren Shrum

Those land mines are always a shoulder killer!!

Jessica

Haven

CarrieLynn

Amy knows her stuff! This app is the only way I feel confident navigating a busy public gym. I know what I’m doing, because Amy tells me all the things I need to know!! 🙏🏼🙌🏻🔥

And she kicks my booty! 🥵🍑

Shauna

Perfect to do at home when short of time to hit to the gym! so sweaty🥵💪🏼❤️

Catarina

Hi, I’m Kate, soon to be 61 and found you on Instagram a couple of weeks ago. Loved your style and workouts so took the plunge and got the app. My shoulders will be screaming at me later but I can’t thank you enough!  I am looking forward to this and your other programs!

Kathryn

Ruth

Did not want to gym today after working horses in 110 heat this morning. This workout was perfect

Definitely not going to be able to pick up my 18 month old for the next couple of days 😂 💪🏼

Aniston

I love shoulder day. They get so swole now since they popped up! Boom!

Jennifer

Wow!!! That’s gonna burn in about 48 hours! 🔥💪🏼

Kit Roberts

After being out of the gym for months due to surgeries, I felt lost my first day back.  Thank goodness for Amy's app!!! I just did the workout she provided for me! I feel so good about being able to complete it!!! Thank you Amy!!!

Mallory

Quick but effective. Shoulders are burning! 👍🏻

Heather

Channing

Echo

Elizabeth

Stacie

Jennifer Rust

SamSanchez19

Really didn’t want to do the work today, but sure glad I powered through! ♥️

I can’t figure out where to enter weights for each set

My shoulders are the strongest part of my body and I know it doesn’t take much on the lat.  raises and overhead can be heavy , but I still struggle to feel I that area .... any suggestions? This workout was great though!

Crystal

- GYM based program with home modifications/alternatives 
- Lower rep = HEAVY weight 
- Higher rep = Moderate/Light weight

- From a seated position 
- Kick dumbbells up from knees, starting at shoulders, with arms slightly in front of you
- Press up until extended 
- Lower back down until 90 degree bend in elbows

Seated Military Press

- Keeping a slight bend at the elbow
- Raise your arms laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell Lateral Raise

- 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

- Begin in kneeling position and brace your core
- With your elbows slightly in front of you 
- Press the end of the landmine barbell up engaging your upper chest
- Lower with control back to starting position

Kneeling Landmine Press w/ Alternative

W1/D2 Week 1 Day 2
Shoulders

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

W1/D1 Week 1 Day 1
Glutes & Hamstrings

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

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

Kate

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

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

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

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

W5/D3 Week 5 Day 3
Chest & Triceps

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

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 🔥

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 🔥

W1/D2 Week 1 Day 2 Shoulders

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