Ivana

Gaby

scorpion

Simple, effective and not more than an hour 👍🏾

Nikki Peoples

Day 1 in the books. Feeling super motivated right now after not being physically active for long while. 
🔥🔥🔥

Jason

Edwin Bien-aime

Lukky

Great man. Those push-ups and jogging at end hurt. Enjoyed it

Toni Guta

Michael

corey

Aurelio

First day back in a month destroyed my body

Javier

Tremendous workout I definitely need to get my endurance back up that run hurt at the end. Looking forward to my progress💪🏾💪🏾💪🏾

Vernell

Eric

Awesome again I wasn’t able to do the push ups. If you ever have a work out camp deal I would love to go!!!!!!!!

Daniel

I been out of the gym for 6 months because I was getting bored of the same excercises. Now I'm happy and motivated with this new excercises. 💪💪

Mohamed

Everett

Nick

It’s was good, first time back from postpartum. Had to re orient myself in the gym

Kevin

Sandra

It was a good workout i was happy when i got done because i felt good

GRANT HEWLETT

Work out was great and challenging cant wait for tomorrow

Cristian

Mustafa Abrahem

Naveed

James Davis

Push ups… Imposible 3x3
Jogging 2414m 14 min…

David Zelman

Louis

It was pretty intense since I haven’t worked out in a little while but overall great routine loved it

Yala

Travis

Great workout pushed me and my buddy to complete the run at the end

Pinzolo

Boni

Denise

Finally completed the whole workout. I’ve been struggling mentally with being consistent with lifting weights due to life stressors ( active army bs, long distance marriage, single parent at home with 10 yr old daughter etc etc). I pray I can get it together to really make a difference in my life.

Bradley

Charles

It was amazing! It kicked my ass but i felt strong and confident putting in the work!

Caleb Mendez

Start again (powerful start)
🔥🔥👊🏽

Mike

For a beginner, I was surprised that I was able to complete this. It was intense but the videos got me through it. I appreciate it.

Richard Roybal

It was pretty comprehensive. Cannot believe how difficult the push ups were at the end. I was like…this is going to be easy.

Adam Pittman

Stan

James

Adrian

Demetric

Lance

Great training and love the tutorial videos

Corey

BBELL BENCH PRESS 4 SETS X 7 REPS
DBELL FLAT BENCH PRESS 4 SETS X 11 REPS
KNEELING CABLE FLYS (MID LEVEL) 4 SETS X 11 REPS
SEATED CABLE ROWS 3 SETS X 13 REPS
SEATED DBELL SHOULDER PRESS 3 SETS X 11 REPS
SINGLE DBELL LATERAL RAISES 3 SETS X 11 REPS

DBELL TRICEPS THROWBACKS 4 SETS X 11 PER ARM
REVERSE GRIP TRICEPS EXTENSIONS 4 SETS X 11
TRICEPS ROPE PULL-DOWN (CABLE) 4 SETS X 11
PUSH-UP STACK SET- CLOSE/NORMAL/WIDE 

POST: LIGHT JOG 1.5 MILE

Barbell bench press

Dumbbell bench press

- Engage your chest as your bring your hands down
- Keep a slight bend at the elbow

Kneeling  cable chest fly

- Engage your back as you pull the rope towards you 
- Keep your chest up

Rope cable row

- Keep your back on the pad
- Press the dumbbells straight up
- Lower with a controlled movement

Dumbbell seated shoulder press

-Sit on the edge of a box or bench
-Raise the dumbbells in your hands out to the side laterally
-Lower and repeat

Seated dumbbell side laterals

- As you extend your arms engage your tricep 
- Come back with a controlled movement

Dumbbell tricep throwback

- Engage your triceps as you extend 
- Come back up to 90 degrees

Reverse grip cable tricep extension

- Engage your triceps as you extend the rope
- Come back to 90 degrees

Standing rope cable pull down extension

- Keep body tight
- Engage your chest as you push through your hands to come up

* Close, Normal , Wide

Day 1 Push & triceps

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