After 1.5 months of being totally unbalanced (2 jobs 🤪) I am trying to get back on track 💪🏻 & starting from day 1. 
When I think of my happiest time this year, it was when I was doing your workouts 🙌🏻
Hope you are feeling better 🤗😘

Anita

Needed an early workout so did this upperbody one again.. so much faster & stronger than the first time around 💪🏻💪🏻 Happy Wednesday 😘

Won’t be able to lift my Wine after that workout 🔥🔥🔥🍷😂

An upper body push workout to strengthen core, shoulders, chest and back 
This is the individual exercises from the full class workout. You can work along at your own pace with your own music to keep you in beast mode 😆

If you’re new to these exercises I suggest you watch the class video first. There you will find tips and modifications.

A quick upper body warm up to activate and loosen the muscles and joints 

Repeat this sequence twice for an efficient warm up

Quick upper body warm up

Holding the arm in a 90 degree angle 
Rotate the arms outwards 
The most important thing is to lock your elbows in and not let them open outwards as this decreases the effect and moves the work to another area.

External rotations (rotator cuff)

Holding both arms up in a 90 degree angle (not letting the resting arm drop) 
Perform a singular shoulder press counting down from 5 to 1 
These burn really bad so I would suggest to decrease your weight a little from what you would normally use during a standard shoulder press.
Burn baby burn 😅

Perform 5 on each side

Isometric shoulder press

- Come down as slow as you can
Only do what you can. I have listed 4 sets, 10 reps but if you can only do 5 that is still amazing, these are difficult so be kind to yourself. 
You can also modify by doing them on your knees.
You’ll notice we will be doing a lot of push ups throughout this challenge, this will help you improve and build your strength up.
If you don’t use it, you’ll lose it!

Negative push up

- Lying on the floor with arms extended and palms facing each other
- Keeping a slight bend at the elbows
- Lower the dumbbells to your sides opening your chest
- Press the dumbbells up squeezing your chest

Dumbbell floor fly

This is a pull exercise I sneaked into the push 🤫 I love this one for abs and upper body. You get way more for your buck! Bargain exercise 😅
Be prepared to see these again in the next pull workout 😜

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Watch the class video for modifications

Dumbbell renegade rows

- Place your hands on the floor on front of you
- Hop back, hop forward 
- Return to the initial position and jump
Then repeat 

See full class video for modifications

Modified burpees

Day 2 - Upper body Push 
(Edited version)

Day 1 HIIT Training 
Class

Breathless😝!! Mountain climbers were the hardest for me.. Completed it all 4x💪🏼 Let’s go!! Team DM💗

Kathy

Loved it 🙌🏻👏🏻 #66 💪🏻💪🏻

Day 1 HIIT
 (edited version)

Day 2 - Upper body, Push
Class

Day 3 Lower body focus 
(The edited version)

Day 3 Lower body focus
Class

Day 4 - Time to Stretch

Loved the kick, step back but I added a punch 🤜🏻 at the end for added spice😉 Amazing sweat!! 🥲

Day 5 - HIIT it out! Class

Day 6 - Lower body focus (class)

Burn baby burn 🔥 it was tough 😅 still ♥️ it

Day 2 - Upper body Push (Edited version)

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