Treadmill incline walk

- Begin with a dumbbell in each hand
- Place one foot on the bench and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up

Dumbbell bulgarian split squats

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Sit on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly

Leg extensions

- With your hands just outside the shoulders
- Keeping your body neutral and core engaged
- Pull bar towards the ribs squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position
-Go heavier each set as you drop reps

Wide grip cable row

- Bend at a 45 Degree angle with you back arched. 
- Pull using your lats and not your arms (lead with the elbow not the hand)
- Chest up at the bottom of the movement
-Go heavier each set as you drop repe

Standing cable pullover

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over ez bar row

- Press the dumbbells straight up reaching full extension
- Come down until your arms reach 90 degrees

Slight incline dumbbell press

- Keep a slight bend at the elbow
- Raise your arms until you reach shoulder height 
- Lower with a slow and controlled movement

Dumbbell lateral raises

Week 6 Day 1
Full body

Aterra

Brijhae

Devin

Week 1 day 1 HIIT

Yara

Burning on my failures. 
Solid upper body pump! Thanks

Emily U

Week 1 day 2
Upper body

Wendy

Melissa

Week 1 day 3 Legs

Week 1 Day 4 Rest day (walk)

Week 1 day 5 upper body

Week 1 day 6 legs

Week 1 day 7 (full rest day)

Week 2 day 1 HIIT

Alyssa Moreno

kelly

Week 2 day 2
Upper body

Week 2 day 3 Legs

Week 2 Day 4 Rest day (walk)

Week 2 day 5 upper body

That was supposed to be five stars..🤦🏼‍♀️🤦🏼‍♀️

Week 2 day 6 legs

Week 2 day 7 (full rest day)

Week 3 day 1 
Back & biceps

Week 3 day 2
Shoulders, chest, & triceps

Week 3 day 3
Legs (glutes & hamstrings)

Week 3 Day 4 Rest day (walk)

Week 3 day 5
Upper body

Week 3 day 6 
Legs (quads)

Week 3 day 7 (full rest day)

Week 4 day 1 
Back & biceps

Week 4 day 2
Shoulders, chest, & triceps

Week 4 day 3
Legs (glutes & hamstrings)

Week 4 Day 4 Rest day (walk)

Week 4 day 5
Upper body

Week 4 day 6 
Legs (quads)

Week 4 day 7 (full rest day)

Week 5 Day 1
Full body

Week 5 Day 2
Back & biceps

Week 5 Day 3
Leg day

Week 5 Day 4 Rest day (walk)

Week 5 Day 5
Shoulders & triceps

Week 5 Day 6
Leg day (quads)

Week 5 day 7 (full rest day)

Week 6 Day 2
Back & biceps

Week 6 Day 3
Leg day

Week 6 Day 4 Rest day (walk)

Brianna

Week 6 Day 5
Shoulders & triceps

Week 6 Day 6
Leg day (quads)

Week 6 day 7 (full rest day)

Week 7 Day 1
Legs

Week 7 day 2
Upper body

Week 7 Day 3 
Cardio

Week 7 Day 4 Rest day (walk)

Week 7 day 5
Legs (quads)

Week 7 day 6
Shoulders, chest, & triceps

Week 7 day 7 (full rest day)

Week 8 Day 1
Legs

Week 6 Day 1 Full body

More workouts from Julie Veselkova