Structure during my cycle was everything this month. Managed some emotions through lifting - so thankful ❤️

Saringi

Corinne

Dead in a good way 🤣 feeling so confident.

Camilla

Took a break for Thanksgiving but IM BACK 😎 So grateful to have finished and be moving on to the next

Baylea

Rang in the last year of my twenties with a workout to celebrate all the cool stuff my 29 year old body can do 💪🎂🎉

Maggie

Another great program finished 💪🏻Ready for the next one! 🌪💥

Ivette

The end of another amazing programme BOOM 💥 Don’t hesitate, go for it. You will NOT regret it 💪

Jogging on the spot x30 seconds
Plank x30 seconds
Superman x30 seconds
x4

Superset
SA DB rows x10/12
(2 second pause)
DB Pullovers x10/12
(3 second eccentric)
x4

BW Dips 4x10/12
(2 second pause)

DB OH tricep extension 4x10/12

DB 21 bicep curls x4

DB Concentration curls 3x10/12, 1xfailure

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

High knees

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

Plank

- 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

Warm Up

- 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

Dumbbell pullover 3 second eccentric

Superset

- 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

- 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

- 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 

(Only 3 reps of each shown in video)

Dumbbell 21s

- 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

W4/D4  Upper Body | Back, Biceps & Triceps

Yesenia

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

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

Kicking off week #3 by dedicating these workouts to Grandad Brian. ♥️

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/D4 Upper Body | Back, Biceps & Triceps

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