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

Minna

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

Brianna

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

Morgane

Circuit: 
- Dumbbell push press
- Bicycle crunches
- Lateral & front raises 

Superset:
- Cable curl 
- Rope pushdown

Circuit: 
-  Renegade row
- Ab rollouts
- Archer push-up

Stair-master: 10 minute HIIT

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

- 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

-Stand holding a dumbbell in each hand
-Raise the dumbbells out to the side laterally, then lower
-Raise the dumbbells to the front, then lower
-Repeat

Lateral and front raises

Circuit

- 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

- Stay upright and don't allow for your shoulders to overpower
- Spread rope apart at the bottom for a deeper contraction

Rope pushdown

Superset

-Start in a push-up plank position with your hands on dumbbells
-Hold the plank as you roe the dumbbells one at a time to your sides and back

Renegade row (10 each side)

- Start with your hands just outside shoulder width
- Roll the barbell out keeping your core engaged 
- Don’t let your hips dip
- Pull the barbell back

Ab rollouts

Perform a pushup with your weight shifted to one side and the other extended
-Repeat back and forth for both sides

Archer pushups (4 each direction

1 Minute high intensity then 1 minute recovery pace x 5

Stairmaster (cardio)

Day 6  Gym - Upper circuits

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

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

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 6 Gym - Upper circuits

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