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

Can't remember the last time anyone made my legs shake 🥵

Emma

Cassie

Good but struggling with not throwing my hips forward at the top of doing squats. Takes lots of brain power lol

Tiff

Warm up on treadmill - 5 minutes

Superset 
DB Goblet squat x10
DB shoulder press x10
x3

Leg press 3x10

Superset
RB BW hipthrust x12
DB hipthrust x12
x3

Triset
DB front raises x12
DB side raises x12
Standing DB rear delt flys x12
x3

Treadmill walk

Warm up

- 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

- Start with your arms at 90 degrees
- Press the dumbbells straight up
- Lower with a slow controlled motion

Standing dumbbell shoulder press

Superset

- 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

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells forward and up to shoulder height 
- Keep a slight bend at the elbow
- Lower with control

Front raises with dumbbell

- 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

- Bend forward to focus on the rear delts 
- Raise the dumbbells engaging the back of your shoulders
- Lower the dumbbells with control

Standing rear delt fly with dumbbells

Tri-set

W2/D1  Quads, Glutes and Shoulders

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 ☺️💪🏽

Becky Anderson

Good fun. Very aware of my bum and thighs.

Sophie

W1/D2  Chest, Tris and Glutes

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!

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 🔥

W1/D3  Hamstrings, Back and Bis

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!!!

W2/D1 Quads, Glutes and Shoulders

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