Jelly arms🤣🥵but good workout..added some extra weights today💪

Monica helen Skjerdal

Christina Kohfield

Decided to start my day with a workout just so I knew I’d get it done. Felt so good 🏋️ you can really feel the burn with this one

Baylea

Arms are shaking! Then extra reps really do count! Great way to get back into it after a few days off celebrating!

Eleanor White

Camilla

Day after Christmas and this felt so good!!!

Andrea

Best way to start my vacation! So happy to have this while I’m traveling.

Saringi

I am a huge fan of this workout. My shoulders hate me but it means it working

Corinne

I had a week of swimming last week and I can really feel it in my arms today! ❤️

Cheryl Lea

The only thing I want to thank Georgina for is the lack of star jumps, high knees, and mountain climbers in the warm-up (especially in this heat!) This was a killer!

The combo of this warm up and the 4th set has me feeling so strong 💪

Izzy

Luby

I think this has to be my favourite workout of the week. I always feel so strong and empowered!! 😍

It felt great! I’m was in flu several weeks, this was my first workout after that. It felt little bit hard but I did it anyway 💪

Henna

After a weeklong break I thought I wouldn’t feel as strong but I was wrong! I even went up in weight in some of the exercises! My arms feel
like noodles but in a nice way ❤️🔥

The lateral side raises were tough but I got them done 💪

Tori

Amazing as always! Love your workouts ❤️

Louisa Bush

Love love love. Feeling the extra set! Amazing programme Georgina 🙏💪💪

Warmup 3 x 30 sec
- Plank with shoulder touches
- Plank
- Push ups on knees

- DB single arm chest press 3x10/12
- DB single arm shoulder press 3x10/12
- DB chest flys 3x10/12

Superset
- DB front raises x10/12
- DB lateral raises x10/12
x3

Superset
- DB rear delt flys x10/12
- Plate/DB press x10/12
x3

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Plank with shoulder touches

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

Plank

- Starting on your knees 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 on knees

Warm up

- Begin by lying supine on a flat bench with dumbbells above your chest
- Lower one dumbbell to chest level 
- Press dumbbell back up over your chest
- Repeat with the other arm

Single arm dumbbell chest press

- Hold both dumbbells overhead 
- Lower one dumbbell down to your shoulder 
- Press the dumbbell back up
- Repeat with the other arm

Single arm dumbbell shoulder press

- 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

- 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

Superset

- 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

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

Plate press

W7/D2  Upper Body | Chest & Shoulders

Jacki

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

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?

W1/D3 Lower body | Hamstrings & Glutes

Although I did this one yesterday I wasn't able to finish (due to an unfortunate but important interruption) it so I did the last couple of exercises just now (after a warm-up of course). I enjoyed being able to use my strongest weight (2.5kg) for most it😊. I don't have a barbell so I used individual weights.

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☺️

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 don’t have a barbell so I used dumbbells and made sure they stayed aligned with one another. Went up in weight this week

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.

Sarah

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!

W3/D2 Upper body | Chest, Shoulders & Triceps

This 4 sets are hard🤣🤭but it feels so good after💪🥵

Really enjoyed this workout! I felt strong and confident

My legs burn so good, God bless these workouts, and especially bless you Queen Cox

W3/D3 Lower body | Hamstrings & Glutes

I was really feeling this today! Got my music going and went to work 💪

Crushed another week of workouts with this one! Arms didn't feel entirely like noodles after this time, might be time to go up on the weights!

W3/D4 Upper body | Back & Biceps

I really dislike walking lunges....tried my best.

So excited that I can see improvement in my walking lunges

I hate lunges of any kind but here I am, doing them. Never thought I'd see the day!

Isabella Jewell

W4/D1  Lower body | Quads & Glutes

Bodyweight dips are so hard but i did 4 sets..could not do 12 reps because of shoulderpain😭

That was intense! But, I finished it.Yay!!

Katie

W4/D2 Upper body | Chest, Shoulders & Triceps

After taking it easy due to a foot injury for a while, this workout really made me feel the burn, but as always it was incredible!

Very hard after a week off, but my God it is so empowering to finish. I can and I will !!!

Ana Maria Macovei

W4/D3 Lower body | Hamstrings & Glutes

Another great workout and definitely feeling stronger with each one. At the beginning of the programme I could barely hold a plank for 5 seconds, now the 30 seconds are okay. Can't wait to continue on the journey of becoming stronger again.

Agnes

Another burner that left me feeling fantastic. Getting through those last few reps is hard but the feeling of accomplishment afterwards is the best feeling.

W4/D4 Upper body | Back & Biceps

These pauses really made a difference🥵🥵wow..i am so tired now🫣🫣

I had almost a week off due to various illnesses and this was soooo hard but I'm so pleased I stuck with it, especially with the lunges as I find those so hard!

There's no words for the ass-kicking that those pauses gave me. Another great workout, but man those pauses were brutal.

W5/D1  Lower Body | Quads and Glutes

Loved the switch up and creativity in this one! As usual though, it was the front and lateral raises that proved to be the real killers.

Great workout! I feel like I worked new muscles

I enjoyed the creativity and flow of this one!

W5/D2  Upper Body | Chest & Shoulders

Those B-Stance Dumbbells RDLs felt fantastic

The sumo squat with backwards lunges was different and so hard but brilliant! By the first superset I felt done but pushed through and so glad I did!

Good workout! It felt good to get it done in the morning and out of the way

W5/D3  Lower Body | Hamstrings & Glutes

The tricep kickbacks were killers but I loved the whole workout. So amazing to see I'm getting stronger.

Oh my…so hard..arms are jelly right now💪🥵😅love upper body workout..makes me feel so strong..and i noticed i can lift more and more💪☺️

My arms are feeling it 💪 Happy Friday!

W5/D4  Upper Body | Back, Biceps & Triceps

What a way to start the new year!🍑🦵

A little pre holiday workout! I feel great after this one 💪

Maggie

W6/D1  Lower Body | Quads and Glutes

I always feel so strong after this💪💪🥵

I have a quick question :) for the single arm chest press & shoulder press do you intend for it to be 10 on each arm or 10 total? Just so I can choose the correct weight :)

Emily

Can really feel the difference from when I started in week 1! I couldn't do a plank for 10 seconds and now I'm doing it while doing shoulder touchers for 30+ seconds!

W6/D2  Upper Body | Chest & Shoulders

Really good workout! Love working my glutes 🍑

Love the sumo squats into lunges! Did a few extra this session just felt in the mood!🦵🍑💪❤

W6/D3  Lower Body | Hamstrings & Glutes

I struggle with so much pain in my hips and low back..so i only did those exercises my body could handle today💪

Upped my weight in some moves and sheesh 🥵 but it feels good to see progress!

W6/D4  Upper Body | Back, Biceps & Triceps

I finally did dumbbell split squats without getting backpain..i found out i take my shoes off🤭🫣

Had some life events throw me for a loop so I’m getting a late start. Feels really good to get back to routine and take some time for me 💕

Increasing my weight and reps really feels like it takes the consistency of these moves to another heightened level. I enjoy consistency but am finding myself a little bored almost 7 weeks in. Feel strong enough to skip ahead to the next program but trying to stick to the structure and pace of this. So thankful to have accountability from you!

W7/D1  Lower Body | Quads and Glutes

W7/D3  Lower Body | Hamstrings & Glutes

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

W7/D4  Upper Body | Back, Biceps & Triceps

So hard..since i struggle with ms and pain..my hips and groin are so painful when i do dumbbell split squats.so i have to stop doing it.but i love the rest🫶🏻

After having a week off from being unwell I really felt the burn in this but for the better! Had my youngest cheerleader clapping and also squatting with me! ❤️

W8/D1  Lower Body | Quads and Glutes

See myself getting more and more confident using shoulders and I am so happy about it! Even started carrying my 4 year old on my shoulders with ease!💪

Faced the “higher weight or fix form” conundrum and chose my form and felt so much more!

W8/D2  Upper Body | Chest & Shoulders

I am noticing a huge different in myself mentally and physically. I use to hate lunges and struggled but look at me now! I was buzzing! 🥰

Feeling super juicy!! Good bum burn ❤️‍🔥

W8/D3  Lower Body | Hamstrings & Glutes

Heena Shah

Best week ever for me. 💪 If I said to myself last year I'd be doing squats,lunges,planks weights etc with ease I would be laughing. Just really feeling a HUGE difference!

W8/D4  Upper Body | Back, Biceps & Triceps

I hope I'm doing the eccentric part right!

Ohhh this one was hard but love trying new things like the pulses. 🍑✨️

W9/D1 | Lower Body | Quads & Glutes

Did this workout bit easier for myself today as I felt like I did a workout looking after the children today! But love new sets was great!

W9/D2 | Upper Body | Chest & Shoulders

Really great workout today! Nice to be back on track after being ill.

I took no breaks in between the frog pumps and did 60 in one go! 3 months ago me couldn't have done that ✨️

Victoria

Love this workout, I found that the 3 seconds helped to really focus on my form 💪

W9/D3 | Lower Body | Hamstrings & Glutes

Apparently, the a holes in my gym, because sadly I am still at this horrible gym (for now) did not approve of my star jumping. And I still did it!😅

Really enjoyed some new additions here, really felt my arms burning 🔥

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

Power of the thighs!🦵
Love doing these workouts even when my work life is busy I can still carry on where I left off!

Such a great leg day. Feeling strong 💪

W10/D1 | Lower Body | Quads & Glutes

Upgraded my weights and can tell a huge difference!😅 Still love working shoulders!

Shoulders on 🔥🔥🔥🔥 once again!!!

(Also, something weird with the order from week 9 to week 10…is that correct? Has quads/glutes as the last day of week 9 and first day of week 10???)

Kristina Copeland

W10/D2 | Upper Body | Chest & Shoulders

🔥🔥🔥 the way moving my body helps my mind and confidence 💕

W10/D3 | Lower Body | Hamstrings & Glutes

Can’t believe I start week 11 on Monday!!!

Best afternoon pick-me-up (literally) 💪😉

W10/D4 | Upper Body | Back, Biceps & Triceps

After a week off I totally needed this. Honestly getting back into it like I never left! I cannot believe how far I have come!💯💖

W11/D1 | Lower Body | Quads & Glutes

Was nice doing this early and kids cooperated with me!

W7/D2 Upper Body | Chest & Shoulders

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