That was 🔥 but so good. Going to feel that today!

Emma

Man, that’s a killer! That plate hold had my arms shaking

Brittany

hey G 
Getting tougher!! 
Those fly arm things 😂
Getting stronger each week 

Happy Wednesday 
🩷

Carmel

Quick burn. Loved the X cross and plate hold to failure.

Lucy Stephenson

I can’t tell you how much I’m loving these workouts and the structure and routine it’s giving me. It’s only been 5 weeks and I’m already seeing a noticeable difference in my strength and physique, LOVE this app! 😄❤️

Rachel

George

Kinga

Arms are on 🔥! Liked the new exercises like the cable pulls in each arm and x extensions 👍🏻🔥💪

Betty

Love making progress in learning the new moves over the first couple of weeks! Almost feels better than seeing the weight climb😍

Beth

Love learning new exercises! I was so humbled by that feet up chest press 😂 feeling the good burn.

Unfortunately I dont have the ”machine” at my gym needed to do two of the excercises (the X and other) 🙇🏼‍♀️ triend to come up with something!

Petra

This was so great! Really like the step up from week 4. I felt strong today and my chest and shoulders feel so good too!

Cassie

Short but effective today. Enjoyed doing some different workouts and the x extensions were tough!

Helen

I've never done cable chest flys and it felt like my shoulders would snap, and I didn't have any weight on! Is that normal? Am I maybe standing to close to the attraption or too far away?
Thankful for tips! Loved the rest of it though, I'm a strong bitch 💪

Beatrice

Great, felt so very strong even though I'm on my period 💪

Luby

New exercises. At first I panicked. There were so many men in those machines I thought of quiting. Then I remembered what you said. There is always a first day. I did it! 💪❤️

I live this week … new exercises … new challanges 😍

Julia

Was great to do some new moves this morning! Some I used a machine for I'm sure it works the same muscles ✌️ The cable machine cross over things?! That's just me in a tangle at the gym..I'll brave it over the coming weeks! 🤣✌️

Laura

I like the new exercises but still I guess they’re the same movements. So much fun

Corinne

Needs to restart the set after ticking complete automatically

Loved it! The change up with machines was fun!

Hard! My upper body strength is rubbish so good to do this workout - can’t wait to see how my strength improves week by week!

Alice

Struggled a bit with the X pulls but got here in the end! I couldn't figure out where my hands were to go!

Catriona

Amanda P

I’ve used muscles I didn’t know I had. And I loved it!

Samantha

I loved this session! Was nervous about using the cables for the first time but I was able to go straight to 20kg and will try 25kg next time I use it 💪🏻🏋🏼‍♀

Lots of different exercises I’ve not done so I really enjoyed it..🥵 xx

Heidi

This was great really enjoyed it and used a new machine! Went fairly light to make sure my form was ok but will for sure try heavier next time 💪🏻

Niamh Cusack

Got to try new exercises and I liked it! I even think I can use more weight:) I couldn’t finish it, because the equipment was busy, but I liked this new routine

Silvi

Learned some new machines on this one. Yay!

Shelbi Post

Eleonora

Day 2 - Chest and Shoulders

Warm up
5 minutes on rowing machine/crosstrainer

- DB chest press 3x10/12
(feet up)
- DB shoulder press 3x10/12
- Chest flys on the cables 3x10/12
- X extensions on the cables 3x10/12

Superset
- DB lateral raises x12/15
- Plate holds x5 (hold for 5 seconds)
x2, 1xfailure

- 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

- Begin by lying supine on a flat bench with dumbbells above your chest and your knees above your hips
- Lower dumbbells to chest level 
- Press dumbbells back up over your chest

Dumbbell chest press feet up

- 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

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flys

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full extension
- Reverse movement back to starting position

X extensions

- 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

Superset

W5/D2  Upper Body | Chest & Shoulders

Just finished and my legs are already shaking lol.  Great workout!

Alecia

Maria. H

Hit a new PB on the leg press today, my quads are on fire! I struggle do bad with split squats but I tried my best!

W1/D1  Lower body | Quads & Glutes

Maddy

Great way to start the weekend! 💪💪💪

Kristina Copeland

Love the workout. I just wasn’t feeling the gym today 😂🙈 
Slowing getting myself back into it, so just glad I went at all

Gemma

W1/D2 Upper body | Chest, Shoulders & Triceps

Loved it. I had to swap a few things out as there was a class on at the gym. But really felt it!!

Twinged something during my warm up circuit do the rest was a bit iffy! But still did my best!

The superset was killer but absolutely loved it!!

Alex

W1/D3 Lower body | Hamstrings & Glutes

Ran out of time to complete the supersets but I’m so glad I made it to the gym today :) x

Joyce

W1/D4 Upper body | Back & Biceps

Brought my boyfriend to the gym today and we did this together. Brutal but fun ♥️♥️ thighs and glutes are gonna be on fire tomorrow x

Have a feeling my quads will be complaint tomorrow x

Sarah

W2/D1  Lower body | Quads & Glutes

Andrea

Increased my weight a tiny bit on a couple of exercises which felt great!! Excited to get stronger ♥️

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

Wow! Love this! Can wait till tomorrows workout!

Great workout! 
Smashed it today with a GF.
Work it work it!!
Strong!!

W2/D3 Lower body | Hamstrings & Glutes

Swapped the last superset for some abs but absolutely loved it 💪🏽

Always a great workout! Love feeling stringer with each one!!!

Forgot my headphones, had a bad sleep, really didn’t want to do it today but really glad I did :) those bicep curls killlll me with the barbell - can’t wait to get them stronger.

W2/D4 Upper body | Back & Biceps

My legs are jelly...that 4th set is tough...but doable😊

Absolutely dead! But I upped weights on a few exercises so I’m so pleased. Loving this app. Glad I finally signed up

Eryn

Everything is on fire... 🔥🔥🔥

Good session, thanks hun!

W3/D1  Lower body | Quads & Glutes

Great workout!! Got things shaking for sure!

Wow!!!!! My shoulders are on fire!!! Loved it

Wow! Stepping it up to 4 rounds on each exercise was hardcore! But we made it through! 💪🏼🤪

W3/D2 Upper body | Chest, Shoulders & Triceps

My legs are on fire ❤️‍🔥❤️‍🔥

Rose

W3/D3 Lower body | Hamstrings & Glutes

Sandy

I can feel myself getting stronger by the day 🥵🥵🥵

W3/D4 Upper body | Back & Biceps

Felt exhausted by this one today, I notice my energy is so much less if I exercise after work  - definitely going to stick to my morning workouts!

A lovely welcome back to the gym after a couple of weeks off 💕

W4/D1  Lower body | Quads & Glutes

W4/D2 Upper body | Chest, Shoulders & Triceps

Loving that burny-bum feeling 🔥🔥🔥

Steph

What a great way to start the week! Thanks G!

Virginia

W4/D3 Lower body | Hamstrings & Glutes

PBs left and right - I'm actually having rest periods between sets & the difference in my ability is mint! - legit getting stronger every day. 💪

Week 4 in the bag...feeling amazing 💪🏻🩷

Cheryl Lea

Oh how I love the upper body workouts! Thank you 🥰

W4/D4 Upper body | Back & Biceps

I did this……this morning! And man it was amazing!!!!

Lovely change of pace! Split squats are never easy but MY GOD does wearing the right shoes make a huge difference 👟👟

Ready to tackle a new week 😉

Ouchy!!
Oh booty is going to burn for that session G 
Pumped 🩷

W5/D1  Lower Body | Quads & Glutes

The kickbacks felt weird as hell but fun! Ran out of time to finish the superset but it was great ♥️♥️

You are perfect Darling, its just me being distracted as I have a lot going on. I tend to be very hard on myself if I dont do something perfect. I just go into catastrophe mode in my head for some reason.

Gabs

W5/D3  Lower Body | Hamstrings & Glutes

Still getting used to this new exercises and I got so frustrated at myself for not immediately being able to do heavier weights - have to trust the process!

My arms are getting stronger!!!!!! Loving this entire weeks workouts!!!

W5/D4  Upper Body | Back, Biceps & Triceps

Hell Yeah!! Saturday Morning smashed out a session with a GF 
And added 
Leg Press PB 85kg 
3x12 

Hugs G have a fabulous week
👑 👑👑

The sweat, the burn, the dopamine when you up your weight slightly 💪💪💪

W6/D1  Lower Body | Quads & Glutes

I saw clear progress from week 1 to week 2 🤩

W6/D2  Upper Body | Chest & Shoulders

Annette Delaney

Holy cow; my butt is screaming but ao is my lower back right above my back; which makes me think I did things wrong!

G!! 
Super set!!
Jeepers lady! Tough one 

PB day though! 
95kg on leg press as a try too much 
Dropped to 80kg still a PB by 10kg 
Strong Queen 👑

W6/D3  Lower Body | Hamstrings & Glutes

Clara

W6/D4  Upper Body | Back, Biceps & Triceps

My legs are screaming! I love this one!!!!

70kg Squats, not the heaviest I've done in my weight lifting life, but the most consistent weight increases I've made since starting back up post baby! 🏋‍♀️

Wow, those hip thrusts 🔥 🔥 🔥 and all the band work. I’m gonna feel that tomorrow!!! Thanks!!!

W7/D1  Lower Body | Quads & Glutes

Holy cow! This set is my favorite so far!!!! Feeling stronger every workout!

My arms are ablaaaaze. 
I decided to skip a glutes day and replace it with upper body & I'm glad I did. 💪💪

A great length for early morn - arms feel good and I’m slowly increasing my weights x

W7/D2  Upper Body | Chest & Shoulders

Great! Even better now I have the ankle attachment for the cable machine… wow, those kickbacks and side leg lifts were a killer 😍😍😍😍

Another amazing workout. 🔥🔥I might record myself next time. My back hurt at the end so I think I need some help 💕💕

W7/D3  Lower Body | Hamstrings & Glutes

Few more PBs met - on my way to looking like Arnie 💅 
Thank you for your encouragement & unwavering support as per usual, you beautiful egg. 🍑

W7/D4  Upper Body | Back, Biceps & Triceps

This takes so long. I really liked your workouts because they took as long as it says but this takes so much longer

Lily

W8/D1  Lower Body | Quads & Glutes

Starting to see little arm muscles now!! Love getting stronger

Elle

Feeling disheartened today because I had to drop the weights for everything. I know that’s normal some weeks but 😔 frustrating. I still had a good workout though and tried to concentrate on form rather than weight as they were lighter

W8/D2  Upper Body | Chest & Shoulders

Pbs on everything except that last super set, it’s a killer

That was a good burn, I did all the things, with decent weights and I was dripping with sweat on this hot 30 degree day! Ergh! So good!

Love this leg day! Makes me feel so empowered after 💪🤩

W8/D3  Lower Body | Hamstrings & Glutes

New fave and I never thought I’d say that about an upper body workout!!

BOOM Saturday work out!!!  
Smashed it

Note - Saturday afternoons gym is quiet!!! 

👑 👑👑

Great, been listening to my body today and went down on my weights (gave blood a couple of days ago so need to ensure I don’t overdo it). I can’t believe I don’t have many weeks left. It’s taken me longer than expected as don’t gym 4 times a week (I also do circuits with another amazing PT) and other bits. I’m loving it though 💕

W8/D4  Upper Body | Back, Biceps & Triceps

Those OH Bulgarian split squats were a lot harder than I expected 🔥 Good to be back in the gym after a 2 months break!

Ludivine

I was nervous about starting these new moves, especially after an inconsistent few weeks. Pleased to say it went well! I love the depth on the front squats 😍

W9/D1 | Lower Body | Quads & Glutes

Loved this one
Back after Easter holidays with family!! 
Strong!! 

Bar bell shoulder press 
15kg!!
👑 👑👑
Thanks G

After a couple of weeks rest due to family birthdays and just life 😂 finally back to it and it felt good! Needed that energy boost 🙌

Always love starting a new rotation of exercises 🔥

W9/D2 | Lower Body | Chest & Shoulders

Tough sweaty mess today
And what are those cable pull through 
Terrible 😝😝😝
Thanks heaps 👑👑

Btw just got 2 PRs!!! 80kg deadlift and 41.3kg (lol) single leg press!! Xxxx

W9/D3 | Lower Body | Hamstrings & Glutes

Just didn’t feel as challenging/ dynamic as some of the other workouts this far

W9/D4 | Upper Body | Back, Biceps & Triceps

💥 BOOM 💥 
100kg leg press today! 
Pushed myself on all levels today
Fitter stronger Queens!!! 
👑

I love the OH split squats. Definitely prefer them to regular ones but the leg extension finisher is an absolute killer

Love this one… it’s hard but really gets those muscle on 🔥 x

W5/D2 Upper Body | Chest & Shoulders

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