A bit hard at the end, thanks for that 😁🤘

Ivan

John

Nico

Donovan

Alex

Justin McCormick

Remy

Excellent. A little bit too hard for the circles with the dumbells. But wow feels so good

Definitely one of my best workouts so far ! Keep up the great work and continue doing what you love, AKA fitness ! Love, Marin

Marin

Gilbert

Matthew

Segundo día, mi alma sigue desaparecida 😵

Edgar

Tyler

Vittorio

Amir

It was great!! At fist it felt easy but I got ahead of my self . I’m so burn out right now I’m dripping sweat!

Steven

Hugo

Emiko

Jamal

Keeren

Great! Love the instructional videos and the written description. Helps a lot with a beginner like me. Thank you!

Chris

Kristian

Thanks for your last message in response to my comment on day 1’s workout, means a lot.  These workouts are awesome and I really appreciate you taking the time to share them with the world.

Noah

Kyle

Hard! I am cramping like crazy in my calf’s after the burpees how do I prevent this? What are some good stretches to finish?

Mike

Collin Gentle

Anthony

My arms and chest are hurting so much from yesterday’s workout 😅😅😅

Cakhuette

Superset:
-Military press
- Single Db press

- Standing Arnold press

Superset:
- Lateral raise 
- Rd raise 

Superset :
- Bent over overhand Db row 
- Around the world

(EVERYDAY FINISHER - 2 set x 30 sec)
Jumping Jack
Burpee
High Knee
Mountain Climber

-Stand holding a dumbbell in each hand near your shoulders in the pressing position
-Press the dumbbells overhead to full arm extension
- Lower the dumbbells back down until your arms are bent at 90 degrees

Military Press

-Stand holding a single dumbbell in your hand at your shoulder in the pressing position
-Press the dumbbell overhead to full arm extension
-Lower the dumbbell to the starting position

Single DB Press

Superset 1

-Stand holding a dumbbell in each hand in front of your face with your palms facing you
-Press the dumbbells overhead to full extensions rotating the dumbbells during the press
-Return the dumbbells to the starting position

Standing Arnold Press

-Stand holding a dumbbell in each hand
-With slightly bent arms raise the dumbbells up laterally
-Lower the dumbbells back to the starting position

Lateral Raise

-Stand in a mostly upright position with a dumbbell in each hand in front of your
-With slightly bent arms fly the dumbbells up and back 
-Return the dumbbells to the starting position

RD DB Raise

Superset 2

-Stand in a bent over row position 
-Row the dumbbells up to the outside of your lower abdomen
-Return the dumbbells to the starting position

Bent Over Overhand DB Row

-Stand holding a dumbbell in each hand with your palms out
- Rotate your rms out and up in a circular motion until they are overhead. 
-Lower in the reverse motion to the starting position

Around the World

Superset 3

-Stand in a stationary position
-Jump your feet apart as you raise your hands overhead
-Jump your feet back to the starting position as you lower your hands

Jumping jacks

- From a standing position drop down to the ground
-Get back up quickly

Burpee

-From  a stationary position run in place with high knees

High knees

-Start in a high plank position 
- Drive your knees one at a time towards your chest and back to the ground quckly

Mountain climbers

Every day finisher

W1/D2 Shoulders &  Back

Melani

Ricardo

After seeing your workout style and results on YouTube I knew your technique would help me achieve my desired goal using your method of training. Thanks Elika

W1/D1 Chest & Tri

Vicente

W1/D3 Quads & Core

W1/D4 Full arm

W1/D5 Hamstrings, Glutes & Calves

W2/D1 Chest & Tri

W2/D2 Shoulders & Back

W2/D3 Quads & Core

W2/D4 Full arm

Boom! 

That’s all I have to say about that workout hahah.

Elika, thanks for all that you do!

Have a very Merry Christmas!

W1/D2 Shoulders & Back

Community

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