Kianna

More clarity on rep counts when an alternating move. Other then that👍

First workout in a long while and I loved it!

Alex

Waldo

Minna

Great workout! Definitely approachable but challenged me at the same time 💪🏻

Nicole

Brooke Felts

It was definitely a workout I’ve never done before and worked out muscles that needed a reminder I still need and care about them. Thank you for making it fun Demi❤️

Zach

Talor

Sheena

- Incline Db chest press
- Diamond push-ups
- Db alternating Arnold press

Superset: 
- Cable side laterals 
- Cable front raise 

Core :
- Crunch
- Reverse crunch
- Bicycle crunch 
- Db overhead crunch

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Place your hands close 
- Bend at the elbows to come down 
- Come down until you are close to the floor and push through your hands to come up 
- Engage your chest

Diamond pushups

- Start with your palms facing you
- Alternately press one dumbbell overhead rotating your wrist/arm as you press up
- Palm will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Dumbbell alternating Arnold press

- With the outside arm, cable across your body, arm fully extended 
- Maintaining a slight bend in your working elbow, raise your arm up to shoulder height 
- Pause, and then slowly lower the weight back to the starting position  
- Work both sides

Cable side laterals

- Hold the rope with your palms facing each other
- Raise until shoulder height pausing at the top 
- Lower with a slow controlled motion

Cable front raise (rope)

Superset

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches

- Place your arms extended by your sides 
- Raise your bent legs until you reach 90 degrees
- At the top raise your hips off the ground slightly

Reverse crunches

- Bring your knee toward your chest as you rotate your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

-Lay on the ground with a single dumbbell in your hands 
-Sit up and rotate the dumbbell overhead as you do 
-Lower back to the ground and repeat

Dumbbell overhead crunch

Core

Day 1  Gym - Upper/Push

Jenny

Crystal

Love your energy, I can feel the genuine excitement to help others reach their goals

Jose

Welcome! Watch this before starting 💪

It felt great! I think it was a bit difficult to get started with the workout, as my gym doesn't have any leg-press type options. It took me a while to find an alternative, but I wound up using resistance bands and my own body weight instead of machines. Is there any possibility that you could suggest alternatives to make it more convenient (for those of us with less equipped gyms)?

Sarah Mickelsen

Mckenzie

Morgane

Day 2  Gym - Lower body

Brianna

Day 3  Gym - Upper/ Pull

Well, today I learnt I can't do a deck squat 😂 Gave 4 stars as there was no alternative for deck squats. Aside from that, it was a killer workout 💗

Super good workout after a climbing session, Demi

Day 4  Full body - Active recovery

Day 5  Gym - Lower body strength

Super nice workout. I decided to cycle instead of doing the stair-thing.

Wasn't able to do archer push-ups, so did normal ones instead. I am definitely feeling this the day after!

Archer Push up are impossible when you're a beginner.

Day 6  Gym - Upper circuits

A very good workout. I only did two sets of wall walks bc they made me pretty exhausted and to avoid injuries by doing them wrongly.

So much for the recovery part 😂 I may have added a couple sets

Day 1 Gym - Upper/Push

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