Teki

- Barbell pull-ups 
- Single-arm dumbbell row 
- Lat pull downs 
- Dumbbell deadlifts

Superset 1: Perform the moves below back to 
Back. Rest 1-2 minutes and repeat 3x.
- Dumbbell upright row 
- In-n-out bicep curls 

Superset 2:
- Barbell supinated row 
- Bent-over reverse fly 

Burnout:
- Row machine 500 meters

Sit underneath a barbell that’s mounted up on a squat rack. Pull yourself up and above the barbell and then back down. The more you use your legs, the easier it will be. Pull straight up like you’re doing a pull-up.

Barbell pull-up

- Support yourself using your opposite arm
- Row dumbbell to your hip while retracting your shoulder back
*reps listed are per arm

Single arm dumbbell row (10 each arm)

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat Pull-down

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

Dumbbell deadlifts

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

Dumbbell upright row

Start by keeping your elbows close to your body, maintain good posture and engage your core. Curl those dumbbells up to your biceps, keeping your palms facing upward. Bring them back down to your sides and then curl the dumbbells out, facing your palms forward and touching your thumbs to your shoulders. Bring them back down and keep alternating.

In-n-out bicep curls

Superset

- With a supinated (underhand grip) perform bent over barbell rows

Supinated barbell row

- Begin tipped forward at the hips with a dumbbell in each hand
- With a slight bend in the elbows and arms extended below your chest
- Raise the dumbbells up until your arms are in line with you shoulders 
- Lowering with control back to starting position

Dumbbell bent over reverse flies

- Sit up straight and bend forward at the hips
- Come forward on the rower 
- Push against the foot pedals and extend your legs while bringing your hands to your upper abdominal area
- Straighten your arms, bending the knees, and bring your body forward again

Row Machine

W3/D4 Pull workout-  Beginners program P1

I’m sorry I ment to give you five stars not whatever it hit

Destrie

Gretchen

It was great . Had to switch lateral lunges to regular squats . My knees were weak. Thank you

Karen

W1/D1 Full body workout- Beginners program P1

Awesome intro super excited to get started!

Abbey

Trish

Starting today and feeling SUPER excited 🤩

Marta

W1/D1 Welcome to the beginners p1 program!

I’m confused do we do 3 sets of each or do we do 3 sets of each thing in a 3 set circuit?

Had to push myself in the dumbbell area and push ups. The dips were TOUGH but loved it

Nothing for you to improve - it’s me. Dips. Did the best I could given my gym’s equipment and my stage in re-entry with strength training. Not stopping me, just getting creative with work-through. Onward.

Sara

W1/D2 Push workout- Beginners program P1

Another great one! My legs are already feeling like jello

W1/D3  Leg workout- Beginners program P1

Alicia Hodde

Margot

W1/D4 Pull workout-  Beginners program P1

Berdeen

This one was a bit hard for me because of my stomach as my problem area. However, I did not digress I still pushed myself, with my stomach all out and shizz :)

Jennifer Leilua

Perfect cool down after a week of burn!👍🏽

W1/D5 Optional cardio & core- Beginners program P1

Amanda Martens

Gina Talakai

W2/D1 Full body workout- Beginners program P1

Leslie

Another great workout. My arms are burning

Shawna-lei

W2/D2 Push workout- Beginners program P1

Started the workout out to heavy in weights, couldn’t finish all my sets but still feel like I got a massive workout in! 😆

W2/D3  Leg workout- Beginners program P1

Loved this workout so much more the second week around! It flows so well and I pushed myself on the weights! Thanks so much

Tricia

W2/D4 Pull workout-  Beginners program P1

W2/D5 Optional cardio & Core - Beginner program P1

Re-record some exercises that show what you write. Lateral lunges instructions say to add dumbbells 🙂 humans suck at reading and I depend on your form.

W3/D1 Full body workout- Beginners program P1

Great upper body workout. My shoulders are feeling that burn.

Had a break yesterday due to not having much sleep the night before but today was a bit of a struggle to get back into it.. but I pushed through:)

W3/D2 Push workout- Beginners program P1

It was great! Helped me realize to continue to go slow and work on form a little more.Great burn 🔥🦵🏽

Couldn’t finish all four sets of circuit but man did it burn! I had to force myself to do 3rd round but it was worth it!

Isidra

Shely

W3/D3  Leg workout- Beginners program P1

W3/D5 Optional cardio & Core - Beginner program P1

Workout was great! Nice way to start my week

At this point I’m super motivated, I now see my skills and my strength improving, so excited to keep going 💪🏽

Amanda

W4/D1 Full body workout- Beginners program P1

Whew this workout wow upper body is burning

Great workout! In the past, I followed your workouts on your website and this is a much easier platform to use. One thing I miss though are the alternative/modified options for the exercises. Sometimes I’m at the gym and sometimes at home so having the visual and option for alteenative/modified exercises would be helpful!

Melissa

W4/D2 Push workout- Beginners program P1

Man I am sweating everywhere and my legs are jello

Loved the burn! Tough on the hips 👏🏻

W4/D3 Leg workout- Beginners program P1

That junp rope was more brutal than I expected it to be.

Jennifer

W4/D4 Pull workout- Beginners program P1

Needed this as a recovery from yesterday’s workout

I have now completed 4 weeks of Eliza’s beginner gym and I see, feel and look different. I love the repetition that allows me to find comfort and strength building a foundation in the gym and with new exercises. Thank you. You are helping me change my life🔥😻

Katie

W4/D5 Optional cardio- Beginners program P1

Hello Monday and hello full body whew. Feeling this one already

Love attacking a workout I have done before. I’m able to focus on heavier weights and the mind to muscle connection. Love the way Eliza set these up!

Got my sweat on with increasing weights for this one!

W5/D1 Full body workout- Beginners program P1

Fantastic workout. Climbed almost 40 floors!

Moala

W5/D2 Push workout- Beginners program P1

I can feel myself getting stronger after following this program. I love it!

W5/D3 Leg workout- Beginners program P1

Had to push through this one but it was a good burn

W5/D4 Pull workout- Beginners program P1

W5/D5 Optional cardio- Beginners program P1

It’s cool to see growth!  I used to struggle with 5 burpees and now I get to struggle with 8! 😂 really enjoy this workout.

W3/D4 Pull workout- Beginners program P1

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