Kate

This is a full body workout using a barbell and a slam ball! You’ll finish with stairmaster at the end for some cardio but if you don’t have a stairmaster you can incline walk on a treadmill or go for a jog outside instead!

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up keeping a neutral spine and upper body tight
- Reach full extension with your legs 
- Keeping a flat back lower bar to ground

-use a weight that is challenging but allows you to keep correct form. your last three reps should be very hard

Sumo deadlift

- Start with barbell in front rack
- Push your hips back and lower to parallel
- Press through your heels to stand up while pressing the barbell up overhead
- Catch the barbell on the way down into the next squat and repeat movement

Barbell thrusters

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing
-hold for 3 seconds at the top

Bent over row 3 second hold

- With a barbell in your hands and your palms facing up
- Curl bar toward shoulders
- Lower back down slow and controlled

***modification: use dumbbells!

Barbell bicep curls

- From a high plank position, hands under shoulders 
- Bending at the elbows, lower your chest towards the floor 
- Elbows should be going back towards your feet and staying close to your body 
- Extend your arms to come back up

***modification: go on your knees

Tricep push up

This will be your finisher! If you don’t have access to a ball you can modify by doing exercises with a Dumbbell or 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

Ball slams

-start in a plank position and roll the ball from one side to the other!

-10 per side

***modification: use a dumbbell

Plank Ball Roll Unders

-start on your knees with the ball out in front of you bending your elbows at a 90° angle

-lean back slightly to engage your core and keep your glutes tucked

-twist from side to side using your abs to control the movement

-10 per side

***modification: use a dumbbell

Oblique twists

Ball Finisher

Stair Master Walk

W5/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!

camryn

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!!

Sydney

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!

Emma

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

Chelsea

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)

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/D1 Full body ❤️‍🔥

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 ❤️‍🔥

W5/D1 Full Body❤️‍🔥

Community

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