Great workout to get me trying new exercises and equipment in the gym! Really enjoyed this one and I now feel nice and energised for the rest of the day ☺️💪🏽

Lucy

Becky Anderson

Good fun. Very aware of my bum and thighs.

Sophie

Amy Taylor

Amanda

Warm up on treadmill - 5 minutes

DB chest press 3x10

Superset
DB elevated glute bridge x10
BW single leg elevated glute bridge x10
x3

Triset
BW dips x12
DB OH tricep extension x12
Plate press x12
x3

Superset
Cable kickbacks x12
Cable abductors x12
x3

Treadmill walk

Warm up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press

- Place the dumbbell on your hips and elevate your feet
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top
- Lower with control

Elevated dumbbell glute bridge

- Elevate your heels onto a bench
- Raise one leg off the bench
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single leg elevated bodyweight glute bridge

Superset

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bodyweight dips

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell tricep extension

- Squeezing a plate in front of your chest
- Push the plate out
- Bring the plate back in to your chest

Plate press

Triset

- Get into a bent over position
- Push back and up with your foot extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable kickback

- Stand tall and hold onto a stationary surface with ankle attached to cable 
- Raise your leg as far out to the side as possible 
- Allow your leg to come back down 
- Complete desired reps then repeat on the opposite side

Side cable kickback

W1/D2  Chest, Tris and Glutes

This was a great workout for someone who has been out of the gym for a while

Nycole

Sian

First session back after about a month of illness and Christmas, felt a lot stronger than expected which I was pleased with 🥰💪🏽

W1/D1  Quads, Glutes and Shoulders

Finding my way back slowly, although despite not having done much strength training for a couple of months I'm surprised how much strength I've kept!

Cassie

This first week following the programme has opened my eyes, my gym sessions are shorter and I feel like I'm getting a better workout! Thank you so much 😊

Charlotte

Woo! Really pushed myself today and it felt amazing 🔥

Emma

W1/D3  Hamstrings, Back and Bis

Amazing to see that I’m visibly stronger in a week’s time!

Rose

Really great! Love the compound movements of hip and glutes with resistance band and weights and the leg press to mix it up with arms too

Sara

Love this workout! Changed the hipthrusts to work on some physio exercises I’m doing which focuses on the side glute which was easily adaptable 😊

Becky

W2/D1  Quads, Glutes and Shoulders

First day back after around 5 weeks. Loved this full body workout, covered everything and has made me feel strong (wasn't feeling it when I came in) I did take all weighs down by 3 to 5kgs and glad I did. Following this app and having a pocket PT has gave me the confidence to really listen to my body! Looking forward to tomorrow's workout 💪

Laura

Great, I've got a bit of a glute imbalance and generally weak glutes so can't do the cable kick backs, I start wobbling like crazy. I just do body weight kickbacks against the wall instead...is that okay?

W2/D2  Chest, Tris and Glutes

Another great full body! Great mic of movements and my quads are on 🔥 🔥 🔥 which is a.feeling I love!

Aching, but I can definitely feel that I'm getting stronger already!

W2/D3  Hamstrings, Back and Bis

Bad mental health day and a cold made me almost not come but I'm glad I did, got a slight increase on my leg press and hip thrusts again so feeling proud!

I had to go slow on the last superset but I did it! My shoulders are my weakest point but I’m starting to see the difference

Thanks for another great work out, my legs and arms are like jelly. Loving the full body sessions quick but hit all the right spots 🥰

I think this is my favourite!

W3/D1  Quads, Glutes and Shoulders

Today was one of those days when your energy isn’t at its best, but I pushed through and managed to complete this workout. IT WAS SO REWARDING 💪🏻✨

Today I wasn't at 100% and I had to do something less. But that's fine, my goal today was to feel good and move my body, and I feel GREAT 🤸‍♀️🏋️‍♀️💞

Eleonora

W3/D2  Chest, Tris and Glutes

W3/D3  Hamstrings, Back and Bis

Another great one. Managed to get a new PB on leg press and hip thrust again despite endometriosis! A big F U to endo! 😂

Didn’t feel like working out today but got myself up, did it and had my best workout in ages!! Love this one 💫

Loved this one!! Definitely got a sweat on and proud that I was able to increase some of my weights 💪

W4/D1  Quads, Glutes and Shoulders

Fab workout today. I'm getting so much more confident with this one!

W4/D2  Chest, Tris and Glutes

Bit of a cold today so took it nice and easy!

W4/D3  Hamstrings, Back and Bis

This was a toughy after a week's holiday but a goody

Wow, great workout to get me back in the game after Christmas! My legs are jelly 😅

W5/D1  Quads, Glutes and Shoulders

I am LOVING that I can finally feel progress with my upper body strength! What a programme and what a woman 😍

I was quite intimidated by this one but once I started I realized I could totally do it and I crushed it!! Love this app and the confidence I've built through it 🙌

Enjoyed this one. I couldn't quite manage the single hip thrusts purely as I wasn't able to get a bench so used something that kept lifting, I didn't trust I wouldn't fall on my butt 😂 but overall a good session. Feeling so good after the finisher!

W5/D2 Chest, Tris and Glutes

Hey, I like this one but lost my confidence with technique. My shoulder aren’t super flexible so I find it hard to hold the barbell on my shoulders and then have to use a foam guard to stop it rolling to my neck. Can I do these another way? 

Also with cable pull through a, I don’t really feel it impacting my flutes etc? So I need to go heavier?

Felt so strong! I’m just wondering if you have any good moves to build up the strength in my calves?

Niamh Cusack

W5/D3 Hamstrings, Back and Bis

Feeling the burn 🔥💯
I usually do the majority of my workouts in the side room (where most of the women go to have a bit of privacy) but I'm slowly working up to working out in the main bench area where all the men are.. today I did everything there except the glute bridges (one day I will hump the air without a care in the world.. baby steps). Really proud of myself 🥰

W6/D1  Quads, Glutes and Shoulders

W6/D2 Chest, Tris and Glutes

Really great! I'm still a bit confused about the final finisher...the cable pull throughs. I'm feeling it more in my core than hamstrings/glutes

W6/D3 Hamstrings, Back and Bis

Those dumbell split squats still kill me 😂 loving how I can feel myself getting stronger though, I will eventually conquer the dreaded split squats! 💪🏻

That was great! The extra set of all was killer but glad they were there 💯

W7/D1  Quads, Glutes and Shoulders

After a stressfull day, just what I needed🔥🔥🔥

W7/D2 Chest, Tris and Glutes

After bring off the gym for a week, I decided a wee full body would be good! Threw in some sled pushes at the end! Got to 80kg! PB 
PS. Best programmes ever! Great to know I can pick from others if the thought of a.big leg day or upper body is just a bit of a.stretxh after illness

W7/D3 Hamstrings, Back and Bis

Love this app! Using the full body programme just now as I haven't been well enough to be at the gym but feeling better and ready!

Hot today in Aus, so cut a set from each section. Still feeling it! 😄👌

W8/D1  Quads, Glutes and Shoulders

W8/D2 Chest, Tris and Glutes

W8/D3 Hamstrings, Back and Bis

Loved this one! My legs are definitely going to ache tomorrow 😅

My quads didn't know what hit them with that super set! But great workout

It’s always challenging when the routine changes, but it’s even more exciting!!

W9/D1 Quads, Glutes and Shoulders

You are an evil genius 😂 I thought I'd nailed today's workout until I tried to walk downstairs and my legs almost turned to jelly lmao, what a doyle! At least I know the exercises are working!

It was great..as usual! Love the changeups of workouts!

W9/D2 Chest, Triceps and Glutes

Loved this workout, think its my favourite of the programme so far :)

Catriona

W9/D3 Hamstrings, Back and Biceps

After a week off due to personal circumstances I can't say I was exactly looking forward to going back to the gym this morning, but I'm glad to say I did it and thank God I haven't lost any of the strength I've built up so far! I feel so much better for it, glad to be back in the swing of it! 💪🏻

W10/D1 Quads, Glutes and Shoulders

W10/D2 Chest, Triceps and Glutes

W10/D3 Hamstrings, Back and Biceps

Every Monday is so satisfying to me, noticing how I level up in terms of weight or reps, or sometimes both! ✨

W11/D1 Quads, Glutes and Shoulders

W11/D2 Chest, Triceps and Glutes

W11/D3 Hamstrings, Back and Biceps

W12/D1 Quads, Glutes and Shoulders

W12/D2 Chest, Triceps and Glutes

This is the first time I've completed one of the app's wornout programs! I'm so proud of myself! AWESOME program!!!

W1/D2 Chest, Tris and Glutes

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