Amalia Sanchez

Shawna

Nora

- Standing with your feet shoulder width apart and a dumbbell in each hand
- Pull the dumbbells up to your shoulders, leading with your elbows 
- Lower the dumbbells back down with control

DB upright row

- Hold the dumbbells in front of you with palms facing toward you 
- Raise the dumbbells up to shoulder height 
- Keep a slight bend at the elbow

DB front raises

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arm is extended
- Keep the other arm in a iso hold in the bicep position, if that’s too hard, just alternate, the bicep curl between arms.

DB bicep curls with iso hold

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

(no bench, lay flat on floor & do floor press)

Incline DB chest press

- Start with your arms at about 90 degrees 
- Extend at your elbows bringing the rope down
- Spread rope apart at the bottom for a deeper contraction at the triceps 
- Bend the elbows and control weight back to starting position

Tricep extension

Incline Treadmill or Cardio of choice

Upper Body, Cardio
GYM & HOME

*Important Info

Krystle Monique

Raquel

Tekesia

Warm-up: Lower Body Day

Warm-up: Upper Body Day

Girl got me a bomb workout and sweat! Heck yes. Back in it!!

Marquita

I felt this workout!! This is an amazing tool for me to help guide me while working out and getting that work in.

Suzy

Glutes & Hamstrings
GYM & HOME

Jackie

Having the app guide me today was amazing. Gym time cut in half because the plan is laid out for the day.

Upper Body, Cardio GYM & HOME

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