It was my first workout on your app. I found it to be accessible for beginners. I also liked that it was relatively short workout. This keeps me motivated

Loved that. Very quickly felt humbled by the rear incline fly though 😂🙈

Eryn

Enjoyed the variety in this… had never done the last exercise before so that was fun!

Betty

Gemma

Great as always! Although my gym doesnt have the possibility to do the cable chest flys. Any ideas what to do instead? This time used machine thats called ”peck deck” 😁

Petra

New chest and shoulder day for me! Enjoyed it! I love working on my upper body, love seeing the difference in my shoulders 🔥💪

Laura

Wonderful way to start the week, by arms are on 🔥😂💪🏼

Eleonora

Ellie Patten

Is it possible for your arms to fall off...asking for a friend 😂 I did some exercises I’ve never done before 😍

Heidi

The rear delt flies at the end add that extra zip! Loved it!

Jennii

Warm up
5/10 minutes on treadmill

DB chest press 3x10/12

DB SA seated shoulder press 3x10/12

Chest fly’s on the cables 3x10/12

Triset
DB lateral raises x10/12
Plate holds x5 seconds
Plate press x10/12
x3

Seated rear delt flys 3x10/12

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

- Hold both dumbbells overhead 
- Lower one dumbbell down to your shoulder 
- Press the dumbbell back up
- Repeat with the other arm

Single arm seated shoulder press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flys

- Keep a slight bend at the elbow
- Raise the dumbbells laterally until you reach shoulder height 
- Lower with a slow and controlled movement

Standing dumbbell lateral raise

- Raise plate until you reach shoulder height 
- Keep your core engaged
- Hold plate for time

Plate holds

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

Plate press

Triset

- Lean into an incline bench, slight bend in the elbows
- Fly the dumbbells up and out engaging your rear delts
- Lower with a slow controlled motion

Rear delt incline fly

W1/D2  Upper Body | Chest & Shoulders

África

This was my first time back after about a months break and this was the perfect work out for it!! Challenging but fun, can't wait for the next one 😘

Emma

W1/D1 Lower Body | Quads & Glutes

Ooof this new programme feels like a step up! Loving it so far.

Beth

Can your legs spontaneously combust…asking for a friend! Seriously though wow this is brilliant!

W1/D3  Lower Body | Hamstrings & Glutes

Wow that was amazing. And didn’t feel intimidated being the only girl in the free weights section. The superset though 🥵 humbled with the concentration curls

This was great. Arms are not my favourite day but enjoyed the variety here… added in a couple of extra bits myself too taken from the last 12 week block I did with you 💕💕

W1/D4  Upper Body | Back, Biceps & Triceps

The Xmas calories done me good on this session, new pbs all round and a sexy glute pump!!

W2/D1 Lower Body | Quads & Glutes

Love this one. Short but spicy and always makes me feel strong

Sweaty and empowered…what a way to start a Monday! 🔥

W2/D2  Upper Body | Chest & Shoulders

Went nice and easy today as feeling under the weather but that still feels so good

Amazing, loved this one. I’m only getting in 1 session a week at the mo but I’m also doing a lot of other things - circuits, sometimes HIIT, yoga, mental health running club (with children) and gym x

Samantha

W2/D3  Lower Body | Hamstrings & Glutes

Great. Enjoyed the high cable pulls so much kept adding weight each time and also added another cheeky set! ❤️

Those 21s really push me 🤣 but I love it!

W1/D2 Upper Body | Chest & Shoulders

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