the perfect level of intensity for what i was feeling g

camryn

Nicole

Marin Coldsmith

Pilar

Loved this one!🫶 I liked that there was a good number of exercises for the abs specifically! 🤍

Liza

Anais du Preez

Sara

Love how the abs were included!!! Now my arms & my stomach r feelin the burnnnn 🔥🔥🔥🔥🔥

kendra

- Grab the bar with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arms to return the bar to starting position

Lat pulldown

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders, alternating 1 at a time

10 per side!

Heavy Alternating Dumbbell bicep curls

Superset 1

- Using and underhand grip pull the bar or handles towards your hips
- slowly return to starting position

Underhand seated row

- Hinge at the hips to lean forward, placed the opposite hand on a surface to brace yourself
- 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

10 per side! Go heavy!

Dumbbell bent over row (singles)

Superset 2

- Hold a weight at your chest or hanging below in your hands
- Raise and lower your upper body engaging your lower back and glutes

Weighted hyperextensions

- From elbow plank position
- Walk your hands up to high plank
- Reverse movement back down to the elbows 
- Switching your lead hand each rep (up, up, down, down) 
- Maintain a tight core throughout the movement

Plank walk - up & down

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Supermans

-lay flat on your back with your hands underneath your tailbone
-Drive your toes straight up to the ceiling, engaging your core

Candlestick crunches

Triset 1

30 sec plank

-start an elbow side plank
-Bring your hand underneath your body with a slight twist and then twist back to starting position bringing your hand up above your head

10 per side

Side plank twists

Triset 2

W4/D2 Back, biceps & abs❤️‍🔥

So excited to challenge myself not only physically, but mentally too!!

Abby

You’re such an inspiration. Signed up today and super excited. Big love from Australia 💛 x

Was super nice! You’re such an incredible person! Super excited about the workouts!

Maria Carolina

#1 START HERE!

Missed week 1 but never too late to start!
1. Keep a consistent bedtime/wake up routine
2. Complete September challenge (minus week 1)
3. Add structure to my day/week by planning and sticking to my schedule

Elaine

Goals for September ⚡️ 
*Finish the Workout Program 
*10 Steps a day 
*1 walk per day 
* 1 gallon of water a day 
* Take my greens everyday

💖💖💖

Becca Buchholz

Can’t wait for sept!!!
Goals include signing up for a 10k and reading through the 4 Gospels <3

Paige

End of the Month Goals🧠

super revealing, such simple but in depth topics all at once! felt like I was able to reconnect with myself and go back to basics 🤍

Halen

Morning Mindset ⚡️ (wk. 1)

Arianna Tinoco

GIA AND RILEY 

Ryan

W1/D1 Booty dayyy🍑

couldn't finish the whole workout but it is my second day using the app

Nina

I love the way your workouts are broken up & not just the same thing over & over

Lisa

W1/D2 Upper Body💪🏽

ahh that last round 🔥 bryns u nailed the choice of exercises 💕😍

briella

Maite

Jessi

W1/D3 Cardio HIIT! Dumbbell only❤️‍🔥

Alejandra

W1/D4 Active rest day

Another awesome workout! Day 3 down.  Looking forward to October workouts!

Jillian

schuitemans

W1/D5 Full body🤍

W1/D6 FREESTYLE WORKOUT

W4/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 2)

Lucie

Another good workout.  Liked it so much I did it again.

W2/D1 Full body 🔥

Micaela Cilloniz

Maddie

Hannah

W2/D2 Upper body 💪🏽

Clementine

That was difficult! But feel so good afterwards 💪🏽💪🏽

W2/D3: Lower Body Quickie Circuit🔥

W2/D4 Active rest day

Marylen

W2/D5 Full Body on FIYA🔥

W2/D6 FREESTYLE WORKOUT

W2/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 3)

Wasn’t into it today but finished 💪🏼

I didn’t realize I could reach my max heart rate while lifting… and this sure af showed me I could 🥵

W3/D1 Lower Body❤️‍🔥🥵

Ella

Such a fun way to move your body! Such a killer, left the gym puffed

Emma

W3/D2 Back & Abs✨

Rachel

Syd Sirois

W3/D3 Full Body Lift🔥

Super sweaty one today! Haven’t felt this good after a workout in awhile!

Kalli

Ooof, tough one. Thanks for the quad focus!🔥🦵

W3/D5 Full body shoulders & quads focused!!

I did a rebound class. And it was so fun. Really going to feel my abs and hips tommorow 😍

W3/D6 FREESTYLE WORKOUT

W3/D7 Rest Day👏🏽

Morning Mindset ⚡️ (wk. 4)

Got me all sweaty loved it!!!!🙌🏻😅

Lena

Chloe

W4/D1 Lower body🔥

W4/D3 Full body !!

W4/D4 Active rest day

this was JUST what i needed before my long car riding moving to FLORIDA🤸‍♀️🤍

W4/D2 Back, biceps & abs❤️‍🔥

Community

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