Christina Kohfield

Camilla

Oooo thanksgiving workout in the books and my mind feels great!

Saringi

4 sets of 15 reps felt like a big jump from last week, even when I reduced the weight! Is this right?

Lucy

Oh we are back to the 4 sets are we 🤣 and I effing smashed them! With increased weights baby! Ohhhhh yeah. The strength and indurance is being and I am here for it!

I didn't manage to finish the last set, feel far to distracted and don't have time. So feel a bit disheartened but know its important to listen to my body too

Izzy

Amazing! I love how simple these are but really effective. I never find a workout daunting or too difficult to just start x

Sarah

I am back after 1,5 month that seemed to me like a year.. my dad had health issues, now he is fine...but I was very stressed and tired and I didn't have time to workout.. my heart was beating very strong (it is a new way that  my body says :stop worrying tooooooo much babe)...
So today is my first day doing my workout again and I am absolutely happy ...thank you for creating this amazing strong queen program and be here supporting.. I opened my heart as I feel you close to me , because you engage with my happiness through this journey of getting stronger..🙏🥰 sent you a hug my queen 🌼

Ariadne

Those tricep kick backs were TOUGH. Can’t believe I have one week left and I’m done with part two 😱

Baylea

15 reps?! My arms are DONE. Keeping me on my toes 😅

Maggie

Love how your programme is making me feel ❤️💪

Warm up
- High knees 30 sec
- Mountain climbers 30 sec
- Plank 30 sec
x3

- Superman 4x10/12
- Single arm bent over DB rows 4x10/12
(2 second pause)

- DB hammer curls 4x12/15
(2 second pause)
- DB single arm tricep kick backs 4x12/15
(2 second pause)

Superset
- DB bicep curls x10/12
(2 second pause)
- BW dips x10/12
x4

- Run in place with high knees for time or reps
- Increase speed as you feel comfortable

High knees

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank

Warm up

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- 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

DB hammer curls (2 second pause)

Tricep kickback (2 second pause)

DB bicep curls (2 second pause)

- 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

Superset

W7/D4  Upper Body | Back, Biceps & Triceps

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

Payton

W1/D2 Upper body | Chest, Shoulders & Triceps

This was varied and effective. Although I still don't have a band yet I still did the exercises that called for a band because they will still be effective, just not as much, and it gets me more familiar with the exercises :-)

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Emily H.

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

Arantza

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

Alejandra

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

Monica helen Skjerdal

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

Last week I did the elevated superset and it killed my back so I did it not elevated this week and it felt much better

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

W2/D3 Lower body | Hamstrings & Glutes

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Louise Scotchbrook

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

This was a heavy workout with 4 sets🤣🥵but i did it💪

Forgot to complete in on the day, my glutes were on fire.

W3/D1  Lower body | Quads & Glutes

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Luciana

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W7/D4 Upper Body | Back, Biceps & Triceps

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