love going back and repeating this challenge

camryn

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

Sydney

Madi

Sweaty is right😅 The last circuit was my favorite!!

Nicole Zimmer

Stephanie

Angela

Tara

Chelsea

Emma

Get ready for a sweaty full body workout today using super sets and a circuit at the end!!❤️‍🔥 lots of cardio movements involved in this one so make sure you’re hydrated!

Let’s warmup with some quick cardio!! If you don’t have a jump rope just pretend! You can mark the movement with your hands while jumping!

Jump rope with the rope passing under your feet once each jump

Jump rope

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward
-step back with 1 foot and perform a single egg RDL! 

That is one rep! Continue this on the same side, and once you reach the amount of reps listed, do the opposite side!

Dumbbell RDL

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

Burpee

Superset 1

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell Arnold Press

- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
- Complete desired reps then repeat on the opposite side OR do them alternating

*** I am using an EZ bar, but you can use dumbbells, barbell, or bodyweight!

Curtsy lunge (EZ bar)

Superset 2

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift Kettlebell off the ground allowing it to swing between your legs
- Drive your hips forward propelling the kettlebell forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

KB swings

- Perform wall sit while pressing the weight straight out in front of you, and then straight up!

That is one rep!

Weighted wall sit

Superset 3

This circuit is high intensity, and I’m using a medicine ball! However, if you don’t have a medicine ball you can definitely do this without the ball, use dumbbells or just bodyweight!

- Hold a medicine or slam ball with both hands above your head
- Slam the ball on to the ground directly in front of you as hard as you can
- Catch the ball with both hands on the bounce and repeat the movement


**** NO BALL MODIFICATION: frog jumps! Perform a squat jump, but touch the floor on the way down, and then reach for the sky on the way up!

Ball slam

Proper upper back on medicine ball, engage your core, keep a neutral spine, and press your hips up into a glute bridge! Hold there while you perform chest presses!

MODIFICATIONS:
-no equipment: do pushups!
-no ball: do regular floor or bench chest presses then dumbbell glute bridges

Chest press (from a Glute bridge support)

- Lay on the ball with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes at the top with an extra pulse 
- Lower back to starting position

Modifications:
-no weight: do bodyweight glute bridges, but double the reps!
-no ball: do them on the floor, regular!

Glute bridge

-with the ball on the floor, in a fast pace perform toe taps, four times total!
-jump into a squat jump

That is 1 rep!

Modifications:
-if you don’t have a ball, you can pretend tapping the air for the toe taps, or you can go next to a small ledge and tap the small ledge!

Ball toe taps to squat jump

Ball circuit

W4/D4 Full body sweaty ❤️‍🔥

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

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😄

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)

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🤍

W4/D4 Full body sweaty ❤️‍🔥

Community

More workouts from Brynley Joyner