Sydney

i’ve been working hard in my recovery for many reasons, one of them being so i can complete your workouts and feel strong and beautiful. today i did just that. this one was so so good bryn. now i’m ready to conquer the day, AND go watch your new vlog🤍

camryn

Emma

Chelsea

Hey friends, welcome to your full body workout this week!! This one uses minimal machines, mainly Dumbbells, bodyweight, and a box!

Go heavy for this one, I’m using a 20 pound weight! (Which is heavy for me to curl!)

Perform two single leg RDLs, straight into a bicep curl on the same arm!

Do all reps on one side and then repeat on the opposite side!

RDL (x2) to curl

For the swing:
- Hinge at the hips 
- Explode forward with your hips
- Engage your glutes as your hips come forward 
- Raise the dumbbells to about shoulder height

Then move straight into a squat! That is one rep!

Dumbbell swing to sumo squat

- use a box, or lifted surface for elevation
- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift


Do all in one side, then switch to the other side!

Dumbbell elevated single leg glute bridge

Triset 1

- Press through heels for the squat and stand up pressing dumbbell overhead (like a hammer shoulder press!)

Do all on one side, and then switch to the opposite side!

Dumbbell hang squat clean and press

- Hinge at the hips to lean forward & place your opposite hand on a surface to stabilize
- Your knees should be slightly bent
- Pull the dumbbell up keeping your elbow close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

SA Dumbbell bent over row

-elevate yourself on a bench or box
-Perform a push-up, then straight into mountain climber!

Elevated push-up to mountain climber

Triset 2

- Begin with dumbells overhead
- Step forward with one foot and lower down until both knees are 90 degrees 
- Press through front heel to return to starting position
- Repeat with the opposite foot

8 per side

Dumbbell overhead forward lunges

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Lying on the floor with knees bent 
- Lower weight with 1 arm to your chest 
- Press dumbbell back up over your chest!

Repeat on opposite side

Single arm Dumbbell floor chest press

Triset 3

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Rower (Erg)

Finisher

W4/D1 Full body ❤️‍🔥

Isabella

I'm late to joining the challenge for this month, but I'm so excited to have the accountability and community of this app! 🥰

Cleopatra

#1 START HERE!

Isabel

Love this time away from my phone to just breathe and connect with my thoughts

Cat 💓

Morning Mindset 📖⚡️ (wk. 1)

I loved this! I'm so excited to see what the rest of the series is like!

Kaja

Liked it! Switched burpees for push ups to add in triceps and chest!

W1/D1 Full body🔥

This whooped me! Like full drip 🥵 but so so good!

so good!! pushed through every set 🔥🔥

patricia

my legs are shaking!! loved this workout so much!!

W1/D2 Lower body ⚡️

Try a hiit yoga 🧘🏻‍♀️ class! Amazing

Alejandra

Used my rest day running a 5k. Felt so good!!!

Marin Coldsmith

W1/D3 Active rest day

I added a band to some exercising and I am DYING (in the best of ways)

Austyn

W1/D4 Full body KB & PLATE!

Can't move my arms! Definitely room for improvement : )

Sierra

Really had to push myself for the renegade row and push ups! So glad I didn’t quit!

Kalli

W1/D5 Upper body & Abs: DUMBBELL!

Breigh

Great challenge! I tried hot yoga and had such a great time.

Mary

W1/D6 TRY A NEW CLASS!

W1/D7 Rest Day🌞

These affirmations have been amazing! They are definitely my favorite part of the challenge!

Brianna

W2/D1 - Morning Mindset 📖⚡️ wk. 2

Soooo good! I can already tell my posture is improving

W2/D1 Full body🔥

Rayka

W2/D2 Lower body🍑

Jayne

W2/D3 Active rest day

24313515

W2/D4 Full body🌶

I’M SHAKING - amazing workout girl!!💕✨

ally

W2/D5 Upper body push💪🏽

Tried a barre class for the first time and it was AMAZING! Such a great full body burn and my inner dancer was thriving!!

Carleigh

Sindia

I did hot yoga and WOW it was no joke. I’ve never sweat so much in my life

Tara

W2/D6 TRY A NEW CLASS!

W2/D7 Rest Day🌞

W3/D1 - Morning Mindset 📖⚡️ wk. 3

W3/D1 Full Body🔥🤩

Hadley

W3/D2 Lower body (glutes focused!)

Went for a long walk with my cat in a stroller and everyone I passed loved it, haha!

Took my dog to an off leash park! We walked a bit then he swam!

W3/D3 Active rest day

Rachel

W3/D3 Full Body 🔥

Sierra Joost

This workout was fantastic!! I was able to complete the full sets of the knee toe Jack knives without resting, and I couldn’t do that the first week of the challenge😄

Nicole Zimmer

W3/D4 Full body🔥

that was tough but I feel so strong! thank you!!!

Sydney Holtman

Loved it was in the mood for upper body today!

W3/D5 Upper body⚡️

I took an orange theory class this morning and it was so good!

W3/D6 TRY A NEW CLASS!

W3/D7 Rest Day🌞

Very encouraging to look back and see wether or not my six-year-old self would be proud of me or not. In doing this positive affirmation and journal entry, I felt encouraged knowing she would be proud of what I have accomplished despite my failures and she is encouraging me to go on and not give up!

Talise Gabriel

W4/D1 - Morning Mindset  (wk. 4 & 5)

Naomi

W4/D2 Legs & Hammies 🔥🔥

W4/D3 Active rest day

love going back and repeating this challenge

Almost cheated myself on a few, proud i didn’t. that felt amazing ❤️‍🔥

W4/D1 Full body ❤️‍🔥

Community

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