Loriann

Emma Mathews

Well I had to modify a wee bit due to lack of equipment at my apartment gym but loved this.

Emily Williams

This one felt SO GOOD! Lots of supersets in this one so keep the pace up- don’t let your rests be too long! 

For the bigger movements like presses and lat pull down- challenge yourself to increase weight each set!

- Chin and chest up 
-tummy is tight and back is engaged!
- Focus on your elbows going down towards the ground and not allowing your arms to overpower
-can use different resistance band based on level! Or none at all if you’re a little beast

Assisted pull-ups

*12-15 reps each set (as many as you can) increasing weight each set! 

- Control weight 
- Don’t rush the transition while twisting your hands
-notice how my elbows never sink below my shoulder height

Seated Arnold press

Do 8-10 reps at the heaviest weight you can (while keeping  good form)  then drop and switch immediately to DBs half that weight for an additional 20 reps NONSTOP! These should burn 🥵

- In a seated position with dumbbells in each hand
- Elbows bent to 90 degrees (slightly in front of you so you don’t overextend your rotator cuff)
- Straighten elbows pressing dumbbells overhead 
- Lower back to starting position with control

DB seated shoulder press DROPSET (read description)

Perform 10-12 presses straight into 15 cable curls. 

Rest and repeat!

- Hold the rope with your palms facing each other
- Engage your biceps as you curl up
- Keep your core engaged
- Pause at the top and lower slowly

Rope cable curl

- Start by standing with the barbell between  nose/chin
- Press directly up overhead
-keep tight core! 
- Lower slowly back to starting position

Smith machine shoulder press

Superset 1: shoulders and biceps

Complete 15 of each exercise! 

Rest and repeat!

- Keeping your chest on the pad
-slight bend in your elbow and don’t let them sag
- Pull your arms back using your rear delts (little dimple type muscle on back of your shoulder!)

Reverse pec deck flies

-start w cable machine on lowest notch and a straight bar or EZ curl attachment
 
-Hands shoulder width apart and raise to upper chest level, leading with elbows (think of yourself as a puppet!)

-don’t bring them too high, just until shoulder height. Keep shoulders away from ears!

Upright row

Superset 2: Rear Delts & Shoulders

Complete 12-15 of each exercise! Rest and repeat. Increase weight each set!

- Grab the bar with your palms facing forward with a wide grip
- Lean back slightly to around 30 degrees, keeping your chest up                                                                                                                                                                                  
- Bring the bar down to your upper chest engaging your back as you pull
- Pause and return to the initial position

Wide grip lat pulldown

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the rope down engage your lats

Rope straight arm pulldown

Superset 3: back

- As you curl up engage your biceps
- Lower with a slow controlled movement

Machine preacher curl

- Keep your elbows close to your body and shoulders away from ears 
-chest on pad 
- Push through your hands extending your engaging your triceps then come up controlling the arms (don’t let the machine fling your arms up)

Weighted dips

Superset 4: arms

WEEK 2 DAY 5:  UPPER BODY

Do you have alternate options if our gym doesn’t have certain machines

Casey

My arms are noodles!!!!!! Hurts so good!!

Jamie

Madi

Week 1 day 1  (Chest, shoulders & triceps)

Delayne

Whitney Yeauger

My arms are jello! Also I really like how there are videos of you doing the workout so I can always check my form to make sure it’s correct.

Abby

Week 1 day 2: BABY GOT BACK (& biceps lol)

Karsyn

Fatima

Lynne

Week 1 day 3: LEG DAY: HAMMIES & BOOTY FOCUS

Week 1 day 4: REST

Sore in places I never I knew could be sore 😝🤯

Kelli

Mary Coulston

Week 1 day 5: FULL UPPER BAWWDYYY

My legs are SHAKING. Such a good workout!

Week 1 day 6: Lets Burn those LEGS 🔥

Did a little endurance today with intervals for 30 minutes instead of a walk day.

Week 1 day 7: REST

KILLA CORE

WEEK 1 JOURNAL PROMPT: WIN THE DAY

Nicole

LOVED IT! But hated at the same time 😭❤️

Kristyn

WEEK 2 day 1: chest, shoulders, triceps

WEEK 2 DAY 2: BACK & BICEPS

Burned 350+ calories on this one! Great workout!

Rachel

WEEK 2 DAY 3: LEG DAY UP IN HIZZAY

Forgot to track yesterday. Went on a long walk/jog outside for an hour

I did some yoga today. Felt nice to stretch out

Emmie

Week 2 day 4: REST

Kayla

rylie grace

WEEK 2 DAY 6: HAMMIES & GLUTES

Week 2 day 7: REST

I will definitely start to be doing this at home. Loved it.

SPICY QUICK ABS🔥

WEEK 2 JOURNAL PROMPT ✍️

My shoulders could barely take it 😅🫣

WEEK 3 DAY 1: PUSH DAY 🙌🏼

Back days are becoming my fav! This was a good one 👏🏼

WEEK 3 DAY 2: BACK & BICEPS BB 😝💪🏼

WEEK 3 DAY 3: LEG DAY LETS GOOO

WEEK 3 DAY 4: REST DAY

Almost let being snowed in defeat my workout today but ended up modifying at home & was still a kicked a$$ workout! 👏🏽

Gabby

WEEK 3 DAY 5: UPPER BOD 💪🏼

First time doing landmine sumo squats/RDLs and I’m officially obsessed. 😍🙌🏽

Karissa

WEEK 3 DAY 6: Leg dayyyyyy 😝 (with a spicy sled finisher!)

WEEK 3 DAY 7: REST DAY

Spider planks…come on you killed me bc of that😂

WEEK 3: Core WERK circuit 🤌🏼

WEEK 3 JOURNAL PROMPT

WEEK 4 DAY 1: BOOBIES, SHOULDERS & TRICEPS

Back day is easily one of my favs! Loved this one 🤩

WEEK 4 DAY 2: BIZZAYYY DAY 
 (Back & biceps lol)

WEEK 4 DAY 3: REST

💪🏻💪🏻 feeling pumped! I will have jello arms lol

WEEK 4 DAY 4: UPPER BODY TONE UP💪🏼

I hate leg day but dang did it feel good to do this one!!

Okay I think this is the closest to what I did but worked my quads mostly and hamstrings some and I’m dead. I’m not gonna be able to walk tomorrow. I did it without weights

What the heck was that. Hands down the hardest workout so far.

Tara

WEEK 4 DAY 5: LEG DAY 🦵

Don’t have stairs but did 30 minutes tred 3-3.5mph

Face is a tomato, legs are jello— almost lowered my speed but kept it at a 10 for the last 10 mins & somehow pushed through. 🙌🏽

WEEK 4 DAY 6: STAIRS

Decided to go for a run today for 30 minutes and then did some arms. Only so much I can do in my small gym with 5 ppl😑 but I did do 50 minutes in the gym

WEEK 4 DAY 7: REST DAY

WEEK 4 ABS: Med Ball Ab Circuit

WEEK 4 JOURNAL PROMPT: what sparks joy!?

Madie

WEEK 5 DAY 1: PUSH DAY! 💪🏼

WEEK 5 DAY 2: BACK DAYYY w mega bicep burnout 💪🏼

WEEK 5 DAY 3: LEGS FO DAYS

Another day of this on the tred with incline. Exhausted

Lol did this on my apartment stairs and I’m dead 😅

WEEK 5 DAY 4: STAIRS

WEEK 5 DAY 5: UPPER 💪🏼

Oh. My. God. I know I got some gains from this one🍑🔥

Really liked going heavier for fewer reps!! Great sweat 👏🏼

WEEK 5 DAY 6: LEGS (w hiit finisher)

WEEK 5 DAY 7: REST DAY

WEEK 5 ABS: PLANK CIRCUIT

WEEK 5 PROMPT: NIGHTTIME ROUTINE 🌙

WEEK 6 DAY 1 (CHEST TRICEPS SHOULDERS)

I won’t be able to wash my hair 💪🏻

Megan

WEEK 6 DAY 2: Strong back & chiseled biceps 😤

This one was a killlaaa!! I didn’t think I was gonna make it to the stairs but I pushed thru 😬

WEEK 2 DAY 5: UPPER BODY

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