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

Eryn

Heidi

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 💕💕

Betty

Gemma

Petra

Loved the Barbell 21s! My bi's will be nippy tomorrow!

Laura

Diana

Excellent workout. I'm feeling empowered.

Amina

Bree

A great workout to start off my birthday! 🤩

Sarah

Loved It! My arms and back are smashed 😂💪🏼

Eleonora

Wow!!! I felt like a boss doing this 💪🏻💪🏻 xx

Jennii

Warm up
5/10 minutes on rowing machines

Lat pull down machine 3x10/12

High pull on the cables 3x10/12

SA DB row 3x10/12
(2 second pause)

Barbell 21 bicep curls x3

Superset
DB OH tricep extension x10/12
DB Concentration curls x10/12
x2, 1 failure

- 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

- Grab the V-bar with the palms facing each other
- Stick your chest out and lean back slightly
- Using your lats, pull the bar down as you squeeze your shoulder blades
- Pause and return to the initial position

High cable rows

- Start with your back flat and a dumbbell in one hand
- Engaging your lats, pull dumbbell bending at the elbow
- Stop when your tricep is parallel to your back 
- Pause then lower slowly with control 
- Complete desired reps then repeat on the opposite side

Bent over dumbbell rows with pause

- Bring the dumbbells from hanging position to elbow height for a total of 7 reps

- Then bring the dumbbells from elbow to shoulder height 7 times

- Finally, bring the dumbbells all the way from hanging to shoulder height for a total of 7 reps

Barbell 21s

- 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

- Place the back of your arm on your inner thigh
- Arm starts extended holding the dumbbell off the floor
- Slowly curl the weight up pause at the top squeezing your bicep
- Slowly lower weight back to the starting position
- Do all reps on one arm before switching

Concentration curl

Superset!

W1/D4  Upper Body | Back, Biceps & Triceps

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

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 😂🙈

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

W1/D2  Upper Body | Chest & Shoulders

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

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/D4 Upper Body | Back, Biceps & Triceps

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