What you’ll need:

Chest press machine, dumbbells, a rower, and your cute self!!

Send me a message if you
Need any substitutions 🥰

For this exercise there should be only 3 points of contact:
Your shoulder blades, feet, and your butt! Drive through your feet and really try to imagine squeezing that sport between your armpit and chest

Machine chest press

Complete both exercises back to back with no rest in between- rest after each set

Single arm shoulder press

- Hold the dumbbells with your palms facing each other
- Curl the dumbbells up engaging your bicep as you curl

Dumbbell hammer curl

Superset

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

- Adjust seat so that elbows are slightly below the shoulder 
- Bring your hands together keeping a slight bend at the elbow
- Pause engaging your chest and return to the initial position

Chest fly machine

Superset 2

- Work for time, distance, or calories
- Increase speed as comfortable

W3/D3 Chest triceps and shoulders ❤️‍🔥

Meagan

It was a little difficult but I’m glad I got through it

Isabella

I loved the workout!! There were some parts that were more difficult for me which I loved!! I love the set up and the app!

Emily

W1/D1 Legs and booty 🍑

W1/D1 Weekly challenge (week1)

Angela

That hanging knee tuck is hard!! Im loving the app this far though

Boyana

W1/D2 Back and bicep 💪🏼

Violette

I put off this one because I was so intimidated! After doing it successfully I realized it wasn't nearly as bad as I thought.

W1/D3 Full body 😮‍💨

W1/D4 Active rest 💕

add options for certain exercises, especially for those exercises that require a machine (the machine may not be available in all gyms)

W3/D3 Chest triceps and shoulders ❤️‍🔥

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