CarrieLynn

Mary

Melanie

Rachel Yoder

Amy is now Optimus Prime cause she can Transform Ya!

Rowdy

Looked over at the woman next to me lifting and she had AbsbyAmy on her phone ❤️ best lifting plan out there!! 💪🏼

Diana

Kimberly

Janet

Echo

Jessica

- 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

- Pick up landmine as you would for a deadlift (using legs, keeping back straight)
- Lower into row position 
- Keeping legs still, pull elbows back engaging lats

Landmine Back Row w/ modification

- Support yourself using your opposite arm
- Row the dumbbell to your hip while retracting your shoulder back
- Lower with control 
- Complete desired reps then repeat on the opposite side

Dumbbell Single Arm Back Row

- With your chest flat on an incline bench and a dumbbell in each hand
- Soft bend in elbows 
- Raise the dumbbells to fully extended 
- Slowly lower the dumbbell back down

Dumbbell Chest Supported Front Raise

- Lay on bench with arms extended, holding dumbbell
- Keep a slight bend in elbows (but arms stiff) as you lower the weight below your head 
- Brace core as you return to starting position

Laying Overhead Lat Pull

- Grip band in front of you, at chest height
- Arms slightly bent 
- Pull arms open, squeezing shoulder blades together

Horizontal Band Extension

W5/D4 Week 5 Day 4
Back (volume)

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!

W5/D4 Week 5 Day 4 Back (volume)

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