Really appreciate that you still take time to put out workouts for us even while on vacation! 🙏🏼 Happy Monday!! 🌒🌑✨

Courtney

Legs are ready for the eclipse! Woohoo!!!

Jessie

Nancy

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

- Start with a barbell on your upper back
- Press hips back and lower down until your glutes touch the box
- Press through heels and stand back up

Barbell box squats

- Stand in front of a box or bench
- Step up to full extension
- Keep your chest up
- I’m holding a 45lb plate on my back for resistance

Box step up

- Hold weight in opposite hand from front foot. 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Single arm Dumbbell bulgarian split squat

- Lie flat on your back on a decline bench with feet locked in
- Curl your torso up until it is almost perpendicular to the floor
- Slowly lower yourself back to starting position

Decline sit up

While performing the decline sit up, hold a weight in one hand. Perform the allotted number of reps and switch hands.

Decline 1 arm hold sit up

- Lay on your back with your hands overhead to grip decline bench 
- Raise your legs off the until they are straight up 
- Lower them back towards the ground stopping just short of them resting

Decline leg lifts

Mondee-
Legs/core

Great day for a comeback after a knee injury!

Breckyn

It looked so easy on paper…but when you push the weight- the simple movements are insane 🥵🥵🥵

It's gonna be a great week I can feel it! 🏋🏼‍♀️ Headed out to chase that cardio! 💓

I'm still sore from Saturday. Today was a true test of dedication. Even still, I, Like Nancy, pushed myself this year. I started tricep dips with just my body weight, dying, today I got 3 sets of 9-10 with a 70 pound dumbbell on my lap!

Coming up on 1 year with the app! My db flat bench has gone from 17.5lb to 45lb since last April 🤯🤯🤯

Tuesdee- 
Chest and triceps

Shoutout to Breckyn- my workout buddy from miles away 😘😘😘 you’re a machine, girl 💪🏼

I don't know if you meant to throw two of the same super sets at us there at the end, but my arms are falling off 🥵.... also looking rad! 💪🏼🤩

Wednesdee-
Back n’ biceps

Everything I look in the mirror during side lifts, "I like that boulder......that is a niiice boulder."

Feelin like Mt Rushmore with these boulders 💪🏼

Thursdee-
Boulder Shoulders

Sweating like mad today. I got all 3 sets of hipthrust at 195 and single leg at 60 today. Feeling great!

Such a good booty n' core burn! 🔥🙌🏼

Frideee-
hammy n’ glutes n’ Core

Good luck on the race today 🏃‍♂️ don’t let us down, coach!

And that's what I'm talkin' about! Loved this week! 💪🏼🤩

Mondee- Legs/core

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