Brianna

Morgane

- Lat pulldown (wide)
- Seated cable row 

Superset:
- Bent over dumbbell rows
- Face pulls

Superset: 
- Cable curl
- Zottman curl 

Ab blaster circuit

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Lat pulldown (wide)

-Sit at a cable row station
-With a slight bend in your knees and handle in hand row the handle to your abdomen
-Release and repeat

Seated cable row

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Pull the cable towards your face with elbows flared outward

Face pulls

Superset

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Cable curl

- 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

- 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

Sitting on your butt with your legs elevated 
-Raise your knees towards your chest then extend your legs as you lower them
-Transition into a V-up

Knee up to V-up

-Sit on your butt with a ball in your hands and your feet elevated and bent off the ground
-Twist from side to side tapping th e ball n the ground back and forth

**The weight is completely optional!**

Russian Twist

- Keep your core engaged 
- Bring one elbow to the floor followed by the other
- Reverse motion to return to the initial position

Elbow drop plank

-Lay on your back kicking your legs up and down opposite of each other 
-Keep the core tight

Flutter kicks

Ab Blaster

Day 3  Gym - Upper/ Pull

Jenny

Crystal

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

Jose

Welcome! Watch this before starting 💪

Kianna

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

First workout in a long while and I loved it!

Alex

Day 1  Gym - Upper/Push

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

Day 2  Gym - Lower body

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

Minna

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 3 Gym - Upper/ Pull

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