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

Desiree

Sabrina

Love how simple it is to modify to a home gym!

Sarah Schmitt

Favorite arm workout. Simple and to the point!

Hannah

Ashley Thomas

Jessi

Amber page

I added other movements just wanted some extra and it was so good! I’ll feel it tomorrow!

Candice leatherberry

Mariel Kwon

Kathryn

Darcy

Absolutely loved week 1 and what you’ve created. I can’t wait to continue!

Nicole Chihasz

Felicia

Ruth

*rips of shirt, flexes in mirror and whispers* Oh ya! It’s working.

Rowdy

Aniston

Maria

Melissa

Elizabeth

Channing

Love the pump feel! I added a super low weight high rep at the end of each exercise🔥

Awesome arms workout! Biceps and triceps are 🔥🔥🔥

Mary

Crystal

Sandy

Deena

My arms was burning so bad and on fire!! 🔥

Amanda 

Amber

Tara

Vanessa

Chelsea

Amie

Just finished this workout & already know I’ll be sore!😉💪🏼😍

Leah

Rachel Parker

I meant to give five stars. It’s done this twice to me. If I don’t hit the next consecutive stars quickly enough it rates the wrong number.

Suzannah

The real training is accepting how you look now verse how you want to look. To love your self on the way!!! 
Giving up is not an option x 
Great workout once again x

Jaxx

That was great! Loved the at home modifiers for this one. Video taping definitely helps so I can compare to what you are doing!

Loving these work outs! Thank you, just what I’ve been wanting for my gym routine!

Robyn Jordan

Stacy

Megs

Just finished my first week following the basics routine! I’ve been lifting for 2.5 years consistent and found it challenging yet not overwhelming! To the point and gets the job done. Excited to continue.

Allison

Great workout! Arms are shaky!! 💪🏼🔥🙌🏼🥰 thank you Amy!

Thank you so much for the awesome modifications!!  This app is so easy to use!  Been sore all week and loving it! ❤️

Breanna

Arms are pumped!! Fun to look in the mirror after this workout…💪

I loved it!!! It was quick but I was able to push limits ❤️

Janet

Sweet majesty that was glorious. Spiked the heart rate with a little jump rope to begin and then “cooled down” with more jump rope. 

What a glorious workout.

Ronald Metting

- 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 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

- 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
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell Bicep Curls

- Keep your core tight
- Spread the rope apart at the top of the movement

Overhead rope tricep extensions w/ Modification

- Hold the bar underhand grip with both hands
- Curl bar up towards your shoulders
- Lower to starting position

Straight bar cable bicep curls w/ Modification

W1/D5 Week 1 Day 5
Biceps & Triceps

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

Tamara

Your the best I just love your workouts and you :)

SamSanchez19

W1/D1 Week 1 Day 1
Glutes & Hamstrings

Upped my weights this round and feeling strong!

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

W1/D2 Week 1 Day 2
Shoulders

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

W1/D4 Week 1 Day 4
Quads & Glutes

Amanda

W2/D1 Week 2 Day 1
Glutes & Hamstrings

Great shoulder workout!! Weighted plank was so good!

Nicole

W2/D2 Week 2 Day 2
Shoulders

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

I love how I am doing different movements that I really don't do, Thank you for helping me change up my workouts!

Whitney

W2/D3 Week 2 Day 3
Back

W2/D4 Week 2 Day 4
Quads & Glutes

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!

W1/D5 Week 1 Day 5 Biceps & Triceps

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