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

Fab workout! Short & spicy but hits all the key areas 👌🏻

Becky Anderson

Elaine

Becky

I really enjoyed this one! 💪🏻🔥🥰

Heidi

Itzel

I really enjoyed this, abit of everything..perfect! Xxx

That was great. I felt so tired today and I thought I was going to skip the gym but I didn't!

I sometimes detour from my usual programme to use the all-body ones if I know I'm going to need a particular body part the next day. It's good to feel like I've had a workout but I know in not going to be in too much pain later 😂

Diana

That was great! Starting training for a half marathon and these full body workouts are great to go alongside my run training can’t wait to see more full programs coming in ☺️

Also any running tips are more than welcome 🏃‍♀️

Niamh Cusack

I’ve tried all the total body workouts so far, & they are all great! Thank you again! I’m loving this! 💜💪🏼

Rose

Warm up on rowing machine - 5 minutes

Lat pull down machine 3x10

DB RDLs 3x10

Low row cables 3x12

Superset
DB bicep curl x12
DB hammer curl x12
x3

Hamstring curl machine 3x12

- 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

Warm up

- 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 Pulldown

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Cable low rows

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Standing dumbbell bicep curl

- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Standing dumbbell hammer curl

Superset

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

W1/D3  Hamstrings, Back and Bis

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 🥰💪🏽

Lucy

W1/D1  Quads, Glutes and Shoulders

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 ☺️💪🏽

Good fun. Very aware of my bum and thighs.

Sophie

W1/D2  Chest, Tris and Glutes

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

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 😊

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?

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/D3 Hamstrings, Back and Bis

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