Congrats on completing your first day! On to day 2! Your first 45 minute workout will be completed at the gym and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

Bolt Push-Up

Prone Y’s

Prone T’s

Dynamic Upper Body Focused Warm-Up

Assisted Pull-Ups
Bicep Curl With Isolation Hold

- Chin and chest up 
- Focus on pulling through your elbows and not allowing your arms to overpower

Assisted pull-ups

Bicep Curl w/ Hold

Circuit 1

Single Arm Rows
Hammer Curls
Renegade Rows

Single Arm Dumbbell Row

Alternating Dumbbell Hammer Curls

Renegade Row

Circuit 2

Seated Reverse Grip Cable Row
Zottman Curl
Bolt Push-Up

Add weight each round 

- Pull the attachment in towards your body with an underhand grip
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated underhand grip cable row

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Circuit 3

60 seconds all out max effort followed by 60 seconds low to moderate effort. Repeat 5 times.

Max effort for one minute. 

- 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)

60 seconds low to moderate effort. 

- 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

Row Machine Cardio Circuit

Day 2
Upper Focused

Gabby

Anna

Susan

Day 1
Lower Focused

🔥 cardio today!! Sweat out the tequilas from last night 😂😅😅

Tati

Day 3 
Total Body Cardio

Day 4
Active Recovery/Stretch

Day 5
Lower Body Focused and Abs

Easy to follow and goes by fast 💪🏽👋🏽🙏🏼💜🎉

Day 6 
Upper Body Focused With Cardio

Day 7 
LISS Cardio And Stretch

Day 8 
Lower Body Focused

Day 9
Upper Body Focused

WOW speechless 🙏🏼💪🏽🎉👋🏽✨🔥

Day 2 Upper Focused

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