Dani Smith

It was good! Had to switch the bike for elliptical but definitely convenient with time and after work.

Reece

Anna

Lisa

Arm days are my favorite days 😊❤️🔥💪!!!!

Willard

Great but you dont mention if the counts for the reps are 1 for 1 or 2 (sides) for one

Mahi

Alissa

MrsSRH

I wasn't sure I was going to survive this one ❤️

Peggy

Franziska

Fun workout. Sweaty! Fun ontervalls on the air dyne bike. Did 3x60s on the stability ball. 🙌🏼

Melinda

shotiko

I had to push through the last round of the circuit and the planks, but finished!

Donnegal

Amazing, if you do it properly you will feel it

Anais Afrika

Selina

Antony

Jayvier

laura Wence

Jeremy

Very challenging but feels awesome to complete

Katie

Wow so glad I found your account 🚴‍♀️💪

Jess

Bree

Trying to get in shape is hard but these exercises make it a fun challenge! I ache from the last two days but feeling better for it! Thank you :)

India Davies

This was fun! I didn't even notice the time passing by. Plus it's a great workout because it focuses on less movements and one can really concentrate on form. Great Magnus 🙂

Chiara

Dumbbell straight arm rise was my favorite 🤩

Yvonne

Taylor

Alejandra

Another good workout. I’m not used to the Air Dyne, kicked my ass. Three workouts in, ready for four.

Mike Anguiano

Not a fan of stationary bikes. The rest of the workout was fine.

Anonymous

Cindy

Actually did this a couple of days ago and forgot to update!

Mandy

Dyanna

Exactly what I needed. My triceps aren’t just ON fire, they ARE fire.

Darlene

Wonder woman

My arms are going to be complete jelly tomorrow

Stacey Boone

Melanie

Rebecca

KELLEY

Damn! I should have know that to become Wonder Woman you have to do killer workouts!!! Amazing! Thank you!

Maturos

Regan Krager

Jenn Daniel

Amazing and sore 🤣✌️ but feels good

Mariam

My arms are dying, but they are having fun :))

Antonia Schubert

Was fun! Circuit at the end was a challenge!

Kate

Really good I just had to modify slightly because of my shoulder injur-y/(ies)

Angel

Is there any subsitute for the assault bike? My gym doesn't have one so I've just been doing treadmill sprints.

Amethyst Couture

* Warmup
5 min assault bike

* Workout
- HIIT Assault bike 20 sec on/20 sec off x 8
- Alt bicep curls 16 reps (8 each side)
- Tricep skull crusher 3 x 15

Circuit
 - Cable bicep curl 3 x 12
 - Tri push down 3 x 12
 - Lateral raise 3 x 12
 - Front raise 3 x 12

- Plank on stability ball x 3

Airdyne

- Feet shoulder-width apart
- Reduce rocking back and forth too much
- Show and controlled reps

Alternating dumbbell bicep curl

- Keep your arms tight to your side/head
- Bend arms down to 90 degrees
- Accelerate up, clenching the muscle for a second

Dumbbell skull crushers

- Feet shoulder width apart 
- Elbows tucked in
- Drive bar up and squeeze bicep at top 
- Lower down slowly

Cable bicep curl - straight bar

Cable tricep pull down

Dumbbell side shoulder raise

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

Dumbbell straight arm raises

Circuit

Plank on stability ball

W1/D3  HIIT + arms

I just started this after Tomb Raider program. I thought it was definitely different but good. I couldn't tell if it were 10 reps each leg or 30 calories burnt instead of 30 sec on bike. I did the harder of both just in case.

Therhythmicyogi

W1/D1 HIIT + legs (hinge dominant)

Liberty clark

W1/D2 Back + chest + core

That was actually the hardest of the days this one surprised me lol. It was great!

Amanda

W1/D4 HIIT + legs (squat dominant)

Feeling great 😊 🔥💪🏋️‍♀️!!!!

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

W2/D2 Back + chest + core

Great workout 🏋️‍♂️ 🔥💪😊!!!!

W2/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!

Kira

W2/D4 HIIT + legs (squat dominant)

Caro

Great workout, I feel great 😊🔥💪🏋️‍♀️!!!!

W3/D1 HIIT + legs (hinge dominant)

Charlotte

W3/D2 Back + chest + core

Had to cut it short today so no plank in the end. Also i hand ni airdyne bike so did threadmill and then mountain climbers fot intervalls.

W3/D3  HIIT + arms

Tough workout with so little rest. 🥵 And when there were rest I missed it. 😆

W3/D4 HIIT + legs (squat dominant)

Great workout 🏋️‍♀️ 😊🔥!!!

Yaritza

W4/D1 HIIT + legs (hinge dominant)

Great workout 🏋️‍♀️ 🔥💪😊!!!

So little rest between sets!
Did 20 reps on excersice 4 and 10 reps of the L-sits. 👊🏼💪🏼

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

Finished this workout now. Took longer than according to schedule since I trained some of my favourite classes at my gym. I found this quite tough since there's no rest between sets... Almost none anyways. A bit monotonous for me aswell... But you get to sweat! 🥵

W1/D3 HIIT + arms

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