Presley Budge

Wasn’t sure at first but arms were shaking by the end!!

Rachel

Walk on an incline on the treadmill for 5-15mins. Don’t feel like you have to do the full 15, once you feel warmed up you’re good to go!

Treadmill Incline Walk 5 - 15min

WARM UP

2 exercises. 3 rounds.

This superset and the next one are your heaviest sets. This workout will go too quickly if you do not take the time to slow down and challenge your weight selection.

- Start with your arms extended above your shoulders and a dumbbell in each hand
- Bend at the elbows lowering the dumbbells towards the top of your head
- Fully extend your arms back up contracting your triceps

Dumbbell skull crushers

- Hold the dumbbells
- Maintain a bend in your elbows 
- Raise the dumbbells laterally and up to shoulder height
- Hold one arm at the top while you lower and re-raise the opposite arm
- Alternating back and forth

*10 each side

Dumbbell alt. iso lateral raise

SUPERSET 1

STRENGTH SET!! 

For this lift when the set reps lower, you increase weight if possible.

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Dumbbell seated shoulder press

REST

STRENGTH

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Tricep Bench Dips

SUPERSET 2

- Dumbbell start in each hand down at hips
- Lift the dumbbells up to shoulder height with palms facing each other 
- Once your arms are at shoulder height , pull the dumbbells out from the front to the side stopping when arms are fully extended to the side
- Bring arms back to in front of you at shoulder Height
- Then you will lower the dumbbells back down to starting position

Dumbbell front + fly raise

Tricep Pushup

- Hands directly under your shoulders
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you reach through and pull dumbbell from other side

*10 each side

Plank Dumbbell Drag

CIRCUIT

Burnouts are done at the end of a workout. They target the same muscle group. These sets are usually done with a lighter weight in an effort to perform a high amount of reps, often to failure, or to recommended time.

- Elbows under shoulders and hands out front
- Keeping your core tight 
- Jack your feet out and in for time or reps

Plank jacks

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell Single Arm Snatch LEFT

Dumbbell Single Arm Snatch RIGHT

- Starting on all fours, ensure that your spine is a neutral position. 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Sweep your torso forwards to bring your nose past your hands. Press your hands into the mat to extend your arms to return in the starting position.

Tricep Circle

BURNOUT (optional)

4/16:  Upper Body Push HOME

The core/HIIT circuit at the end had too much going on, so it was really hard to transition quickly and remember what the next exercise was… other than that, great workout!!

Hannah

Cat W

4/27: FULL BODY HIIT STRENGTH + CORE GYM

Alicia Lasater

Booty is burnin’ 🔥 Such a good one to start off the week!

Alyssa

4/25: LOWER BODY GLUTE FOCUS GYM

Jenn

Sooo good👌🏽 the YTW’s were killing today!

Miranda

Megan

4/24: BACK + BI’S GYM

I only had time to do 3/4 of it but it was so good.

Sandy

4/23: SHOULDERS + ABS GYM

Ashlee

Such a good burn🔥 the jumping lunges ruined me

Mclain Batty

4/22: HIGH INTENSITY LOWER BODY GYM

4/27: FULL BODY HIIT STRENGTH + CORE HOME

Workout made me feel so good about myself!!

Shahar

4/26: LOWER BODY GLUTE FOCUS HOME

4/24: BACK + BI’S HOME

Jennie

London

4/23: SHOULDERS + ABS HOME

Lunges and squat jumps got me 🥵🥵🥵

4/16: Upper Body Push HOME

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