Just finished and my legs are already shaking lol.  Great workout!

Alecia

Maria. H

Hit a new PB on the leg press today, my quads are on fire! I struggle do bad with split squats but I tried my best!

Cassie

Nelly

Genuinely concerned about how I’m going to get to work but best workout I’ve done in YEARS

Emma

Really enjoyed this - I’m bright red in the face but sooooo excited to feel stronger (I actually felt strength I didn’t know I had through lifting today) xo

Jessica

Great workout...I failed miserably at the super set this time, only able to get 1 full round and a few reps on each for the second...it was hard. I'm going to feel this later...in the best way😊

Joyce

It was amazing. I am back in the gym after a year and I feel revived. Very challenging but feels good to be back!

Gabs

Alex

My first work out from this plan/ trainer. I’ve tried many over the years but absolutely loved this!! I know I’m going to hurt tomorrow!

Gemma

Clara

Good work out! Looking forward to the rest of the programme

Lucy Stephenson

Ive been out of action for a bit so first time back properly in the gym loved it enjoyed the workout Thankyou

Mandy

I like that it was simple but still felt like a good burn. 🔥

Liana B

Thank god the universe put you in my path. I really enjoyed the first day of this 12 week course. I'd have left the gym floating if I could walk straight. Can't wait to see what the future holds. Thank you!

Toni

So good to finally and some structure and direction to my workouts! You’re a legend 😘

Rachel

Marquita

Claire

Katie

Back after months, long ones! My legs are burning. It's nice to be back!

Sandy

It Was my first workout in the gym in 4 years! It was good but hard

Natasja

Was really good but I wasn’t able to do the lunges because I’ve done something to the nerves in my foot by toes and the last time I tried lunges it triggered a lot of pain and I wasn’t able to excerise so much for while, so I skipped them and did leg curls instead

Leah

I'm dripping with sweat 😂 cheers Georgina.

Missing some of the equipment in this so I might have to adapt between the home and gym training sessions. Spot on mate!

George

That was tough, in the best way possible! 🔥

Ludivine

My first session on the app, it was awesome and torture at the same time. Love it. Hopefully this will give me my motivation back

Eryn

Krystal

Elaine

A bit more guidance on recommended weights to use for each exercise. I have a habit of pushing myself more than I should at times so this would be really helpful

Lucy

Tori

Colleen

Enjoyed my first weight training - am going to feel the burn later! 
My gym doesn't have a leg press, so will have to figure out something else to do for that one!

Georgina Barlow

Split squats are sooo hard! Really love the amount I sweat with this routine!

Kaylee

This was my first time weight training in years. It was challenging but manageable- I’m excited to keep going!

Thalia

First time I ever go into a gym and I never could’ve done it without you! Such a great workout and I wore the damn top even tho I was self conscious at first but I focused on myself and not what others think all thanks to you!

Virginia

Great workout but hampered by my usual leg press machine and leg extension being out of order. Used a different leg press that wasn't adjustable so 5 ft 2 me didn't get a full range of motion. Skipped the leg extension.

First time training in around 7 months and WOW was this challenging. But I really enjoyed it. Definitely a good start to get me back into the gym and a routine with fitness. :)

Jennifer

That was the first time in a long time that I felt like I knew what I was doing in the gym- loved it!

Fantastic! This is my first session with you. Have been following you on Instagram and admire you and your message. I am excited for the next class.

Petra

Jenn

Natalie

So excited to workout with your guidance!

Marianna

First one back in a while and it was goooood 🔥

Steph

Mind challenging. Back at it after a while and I went at my own pace and weight but still had to power through. Loved it though!

Fabiola

Liana

Warm up circuit:
- Squats w/ resistance band 3 x 10
- Glute bridges w/ resistance band 3 x 10
- Abductor w/ resistance band 3 x 10

Workout:
- Goblet squats 3 x 10-12
- Dumbbell split squats 3 x 8-10 (each leg)
- Leg press 3 x 12

Superset
- BW hip thrusts w/ resistance band 3 x 10-12
- Dumbbell hip thrusts w/ resistance band 3 x 10-12

- Leg Extensions 3 x 10-12, 1 x failure

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm up circuit

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet squats

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats

- Keeping your back flat against the seat 
- Bend your knees 
- Drive through your heels to press back to starting position

Leg press

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

- Support upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extension

W1/D1  Lower body | Quads & Glutes

Maddy

Great way to start the weekend! 💪💪💪

Kristina Copeland

Love the workout. I just wasn’t feeling the gym today 😂🙈 
Slowing getting myself back into it, so just glad I went at all

W1/D2 Upper body | Chest, Shoulders & Triceps

Loved it. I had to swap a few things out as there was a class on at the gym. But really felt it!!

Twinged something during my warm up circuit do the rest was a bit iffy! But still did my best!

The superset was killer but absolutely loved it!!

W1/D3 Lower body | Hamstrings & Glutes

Ran out of time to complete the supersets but I’m so glad I made it to the gym today :) x

W1/D4 Upper body | Back & Biceps

Brought my boyfriend to the gym today and we did this together. Brutal but fun ♥️♥️ thighs and glutes are gonna be on fire tomorrow x

Have a feeling my quads will be complaint tomorrow x

Sarah

W2/D1  Lower body | Quads & Glutes

Andrea

Increased my weight a tiny bit on a couple of exercises which felt great!! Excited to get stronger ♥️

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

Wow! Love this! Can wait till tomorrows workout!

Brittany

Great workout! 
Smashed it today with a GF.
Work it work it!!
Strong!!

Carmel

W2/D3 Lower body | Hamstrings & Glutes

Swapped the last superset for some abs but absolutely loved it 💪🏽

Always a great workout! Love feeling stringer with each one!!!

Forgot my headphones, had a bad sleep, really didn’t want to do it today but really glad I did :) those bicep curls killlll me with the barbell - can’t wait to get them stronger.

W2/D4 Upper body | Back & Biceps

My legs are jelly...that 4th set is tough...but doable😊

Absolutely dead! But I upped weights on a few exercises so I’m so pleased. Loving this app. Glad I finally signed up

Everything is on fire... 🔥🔥🔥

Good session, thanks hun!

W3/D1  Lower body | Quads & Glutes

Great workout!! Got things shaking for sure!

Wow!!!!! My shoulders are on fire!!! Loved it

Wow! Stepping it up to 4 rounds on each exercise was hardcore! But we made it through! 💪🏼🤪

W1/D1 Lower body | Quads & Glutes

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