Dima

Ellie

Rashida

Fationa

5 kg dumbbells was not a good idea 😅 I definitely need to do more arms related workouts 💪😁

Tsvetomira

Amanda

Lindsay

Sharyl

Miriam

Nanine

Melissa

Amazing felt the burn all over my muscles !

Karla

Alessandra

That was a love/hate relationship between the HIIT and I 😅💦

Candy

Loved the combination of lifts! Thanks Ida!

Jacquelyn

Is this Heaven??….. No….it’s better…It’s SHOULDER DAY!!! 💜💜

Guillermina Cruz

Stacie

Laura

Martina

Carla

Viera

Rosa

Aloka Honemeyer

Yuriko

Katarina

Today was a great home workout after a long day of work

Brittney

Janita

Irina

Amazing, thanks. It was very easy to do, and helpful when you have heavy work morning and two dogs who needs their 5km walkings. So this saved my day because I didn't have time to left in the gym. 🙏❤️

Kiija

Cecilia Becerra

Rossana Corniel

terg

Johanna

Leticia Lopez

Hope

Pushing myself through these again is so worth it !

Jose

My shoulders are on fire, but also my soul!

Sofia

Thankful I used 5's. Just enough challenge to complete all sets and reps, a little shaky at the end.

Christina

Tahirah

Daniela

Iris

Karen

Sarah

Andrijana

Today's workout consists of muscle training for upper body and 5 minute HIIT workout. You will love this session! For this workout you need dumbbells or any other substitute from home; water cans, bags of rice, books, filled back-bag etc. 

- Supported single-arm row 3 x 10 per side
- Scapula push up 3 x 10
- Side to side Push up  3 x 10 (5 per side)
- Leaning Shoulder Press 3 x 10 per side
- Lateral raises with alternating holds 3 x 10
- Rear Delt Row 3 x 10 per side
- 1,5 Reps Bicep Curl* 3 x 10 (One 1,5 repetition counts as one complete repetition)
- Lying Tricep Extention 3 x 10

HIIT
This HIIT is so hard but rewarding! 5 minutes of torture, but afterward you feel invincible!! YOU GOT THIS!! Remember to be crazy!! When it’s go time, give it all you got without holding back!

- 2 minute warm-up jogging on the spot
- HIIT High Knee Run 30 sec as fast as you can
- Jogging on the Spot 30 sec 
- 5 sprints total

- Start with a wide stance with one foot in front of the other
- Place one hand on your knee
- Pull the dumbbell up keeping elbow close to your body
- As you pull up engaging your lat
- Come down with a controlled motion

Supported single arm row

- Start in a high plank position
- Bring your upper body down while squeezing your shoulder blades together without bending at the elbows
- Keep your core tight and push your upper body back up by opening your shoulder blades

Scapula pushup

- Start in a plank position with knees on the ground
- Bend at the elbows coming down towards your hand
- Extend your arms to come up
- Repeat on the opposite side

Side to side pushup

- Standing with feet together while supporting yourself at a slight angle with one arm, hold a dumbbell in the other hand.
- Bring the dumbbell up to shoulder press position with the elbow at 90 degrees
- Perform shoulder press by pushing weight towards the ceiling and returning it back down to the starting position.

Leaning Shoulder Press with Dumbbell

- Raise both dumbbells with a slight bend at the elbow
- Bring one side down and back up
- Repeat on the opposite side holding one dumbbell at shoulder height
- Keep your chest high

Lateral raises with alternating holds

- Hinge at the hips coming down with a straight back
- Raise the dumbbells keeping your elbow out
- Engage the back of your shoulder as you come up

Rear Delt Row with Dumbbells

- Start with dumbbells in hands at arms length near your hips.
- Curl the weights upwards towards your upper chest while rotating the weights until palms are facing your upper body. 
- Keeping your elbows at your sides curl the weights downwards until your elbows are at 90 degrees. Curl the weights back up.
- Return the weights to start position.
- Complete requested number of reps. One 1,5 repetition counts as one complete repetition

1,5 Reps Bicep Curl with Dumbbells

-Lying on a training mat with a pair of dumbbells.
-Extend your arms and hold the dumbbells directly in front of your chest in a neutral grip (palms facing towards each other). This is your starting position. 
- While keeping your shoulders as still as possible, bend your elbows to lower the dumbbells towards the sides of your head.
-Using your triceps, extend your elbows to return to the starting position, ensuring that your shoulders, elbows and wrists remain in line with one another at all times. Repeat for the specified number of repetitions.

Lying Tricep Extention with Dumbells

This HIIT is so hard but rewarding! 5 minutes of torture, but afterwards you feel invincible!! YOU GOT THIS!! Remember to be crazy!! When it’s go time, give it all you got without holding back!

- 2 minute warm-up jogging on the spot
- HIIT High Knee Run 30 sec as fast as you can
- Jogging on the Spot 30 sec 
- 5 sprints total

- Stand with your feet hip-width apart. 
- Lift up your left knee towards your chest.
- Switch to lift your right knee towards your chest. Continue the movement, alternating legs, and moving at a sprinting pace.

HIIT High Knee Run

HIIT

W1/D2  Strong upper body + HIIT

I thought I was going to pass out. I'm out of shape, fyi. Great workout

Elisha

Sara

W1/D1 Booty burn + burner workout

Great calorie burner! But I had to carry lighter weights than usual to be able to complete the workout , so I felt that impact on my lower body more than my upper body

Finishing that felt like an accomplishment!

W1/D3  Total shred

Today I had so little time for training that I did only 2 rounds. Still feels good 💪😊 

More tomorrow 😋☀️

Proof it does not have to be complicated.  Strong simple movements.  Perfect. 💜🔥

W1/D4 Strong legs and booty

Olivia schmidt

I’m melting … this program is WORRRKK

KayW

W1/D5 30 minute cardio at home

Wendy

Monini Huerta

W2/D1 Full body tabata + abs attack

OMG! Can’t feel my butt 😂🔥🔥🔥

Dilara

W2/D2 Booty band and legs

Eftichia

W2/D3 Total shred

What a banger. Thanks for another great work out!

W2/D4 Toned upper body + HIIT

I wasn’t in the mood, but now feeling great! Thank you 🙏🔥💪

Did quick 2 rounds after W1D3 of the core challenge and can now swim in sweat 💦😅

W1/D2 Strong upper body + HIIT

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