Janice

Kept it light for my 10 miler Sunday 💪🏼

Jen Staley

Laura

First workout of 2024 and it’s a banger 🔥🔥

Daniel

Ending 2023 with an epic leg day 💪🏼

Chest and arms are absolutely toast 🔥🔥🔥

Greg

Completed all exercises from 25ibs to 20ibs

Completed all exercises from 20ibs to 25ibs

Completed all exercises from
20ibs to 20ibs

Narrow goblet squat + pulse 
,Glute superset & Calf raise for 3 sets from 20ibs to 25ibs 

Completed all other exercises for 4 sets from 20ibs to 30ibs

I'm so proud I finished this program, but I loved it & will probably do it again ✌🏼

Merima

Completed 3 sets of standing lateral raise drop set, bent over rear delt fly, standing 2 arm shoulder press  from 17ibs to 22.5ibs 

Completed 3 sets of Sit-up to press & high plank reaches 10 reps from 17ibs to 22.5ibs 

Completed 4 sets of seated press from 17.5ibs to 25ibs

Mozart

Thanks for the push today! I felt guilty after I saw your workout ⚡️

Completed all exercises in 3 sets and for cardio ran in place for 20 min

Completed 3 sets of renegade rows, hammer curls, 1 arm
Row & static hold curls from 10ibs to 15ibs 

Completed 4 sets of bent over 2 arm row & standing alternating curl from 10ibs to 17ibs

Completed 3 sets of seated press, seated lateral raise single arm rear delt row, 1/2 kneeling press, alternating static hold raise & seated front raise from 20ibs to 25ibs 

Completed 4 sets of shrugs from 20ibs to 30ibs

Completed static hold floor chest press, seated oh tricep extension, chest and tri superset and hex press 3 sets from 17ibs to 22.5ibs 
 
Completed 3 sets of narrow push-ups 

Completed 4 sets of static hold chest press from 17.5ibs to 25ibs

Completed 20 min of walking and other exercises

Completed 3 sets of renegade rows (bear crawl stance),Standing 2 arm curl and bent over lateral raise from 20ibs to 25ibs 

Completed 4 sets of 1 arm row and Hammer curls from 20ibs to 30ibs

Completed 3 sets of all exercises from 22.5ibs to 30ibs

Completed 4 sets of seated alternating press & seated lateral raise from 10ibs to 17.5ibs 

Completed 3 sets of bent over rear delt row, standing alternating front raise & standing 1 arm press from 10ibs to 15ibs

Completed 3 sets of 20 sec mountain climbers 

Completed 3 sets of 45 sec high plank

Completed all exercises in 3 & 4 sets from 22.5ibs to 30ibs

Completed alternating floor press 4 sets of 10 from 22.5ibs to 35.5ibs 

Completed Chest & Tri Superset  3 sets of 10 from 22.5ibs to 30ibs 

Completed alternating lying fly 3 sets of 8 from 22.5ibs to 30ibs 

Completed Seated 2 Arm  DB Curl 4 sets of 10 from22.5ibs to 35.5ibs 

Completed Hex Press 3 sets of 12 from 22.5ibs to 30ibs 

Completed Alternating hammer curls 3 sets of 10 from 22.5ibs to 30ibs

Completed all exercises in 3 rounds and ran in place for 15 min

Bent over 2 arm row completed 4 sets from 20ibs to 30ibs 

All other exercises completed 3 sets from 20ibs to 25ibs

Completed all exercises 3 sets each from 20ibs to 25ibs

1/2 kneeling wood chop completed 2 sets of 10 reps from 20ibs to 22.5ibs 

Standing press 

Completed 2 sets of 10 from 20ibs to 22.5ibs 

Bent over rear delt row 

Completed 3 sets of 12 from 20ibs to 25ibs 

Seated lateral raise 

Completed 3 sets of 10 from 20ibs to 25ibs 

Russian twist with press 

Completed 3 sets of 10 from 20ibs to 25ibs 

Completed seated press & standing lateral raise 4 sets of 10 from 20ibs to 30ibs

Completed 3 sets of split squats & calf raises from 17.5ibs to 22.5ibs 

Completed 4 sets of the rest of the exercises 4 sets each from 17.5ibs to 25ibs

Completed all exercises in 3 sets each with 20ibs to 205ibs

Did less breaks (20sec instead of 45) between sets to keep it more intense!

Amanda

I love you kickass workouts.  My legs TBD 😂 Thanks for another great workout!

Welcome to my 4-week Dumbbell program...the only dumbbell program you'll ever need!

This 4-week, full body strength-focused program is perfect for anyone looking for a low maintenance but highly effective training plan that you can do just about anywhere!
 
 We'll be working through a 4-day/week progressive training program, targeting complimentary muscle groups to help you build that full-body strength, and of course, leave you feeling energized, accomplished and dripping with sweat. 
 
This is a great program to repeat and test your overall strength with – so make sure to track your sets, reps & weight directly in the app to see the progress you've made!

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