Corinne

I really love how this program builds up so gradually that you don’t notice how strong you are getting until suddenly you can bench press your boyfriend

Sarah

Camilla

One of my favorite shoulder workouts! I wouldn’t say the triset is “easier” but I don’t struggle as much ☺️

Baylea

Absolutely love this one. Shoulders are feeling strong 💪

Warm up
High knees x30 seconds
Mountain climbers x30 seconds
Plank x30 seconds
x4

DB chest press 4x10/12

DB SA seated shoulder press 4x10/12

Triset
DB Lateral raises x10/12
Plate hold x5
DB Rear delt fly’s x10/12
x4

Superset
Plate raises x10/12
Plate press x10/12
x4

DB chest fly’s until failure
Push ups on knees until failure

- 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

- 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

- With back supported hold two dumbbells at your shoulders 
- Press the dumbbells up to full arm extension
- Lower them to the starting position

Seated dumbbell shoulder press

- 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

- 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

Triset

- Squeezing a plate in front of your body
- Lift the plate forward and up to shoulder height 
- Lower the plate back down

Plate raise

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

Plate press

Superset

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell fly

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Press up

W4/D2  Upper Body | Chest & Shoulders

Yesenia

Love the upped challenge from the first series! So thankful to have this program

Saringi

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Do you have any tips on how to start the dumbbell hamstring curls?

W1/D3  Lower Body | Hamstrings & Glutes

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Kristina Copeland

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Laura

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W4/D2 Upper Body | Chest & Shoulders

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