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

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

Mary

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

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

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!

W4/D2 Week 4 Day 2 Arms & Abs

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