Kristin

Meelina Galopé

Sahar Whitley

Rebecca

Janet

Finally got my nutrition down and lost a couple pounds of fat.  Can see how toned my arms are and I feel great!  All the hard work is paying off 😁

Sharon Braddock

Maturos

Jenn Daniel

LisaMarie

Herve S

Kristina Tan

Kiki

Gabi

Ioanna Thoma

Sham

Regan Krager

* 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

W4/D3  HIIT + arms

W1/D1 HIIT + legs (hinge dominant)

W1/D2 Back + chest + core

W1/D3  HIIT + arms

W1/D4 HIIT + legs (squat dominant)

W2/D1 HIIT + legs (hinge dominant)

W2/D2 Back + chest + core

W2/D3  HIIT + arms

W2/D4 HIIT + legs (squat dominant)

W3/D1 HIIT + legs (hinge dominant)

W3/D2 Back + chest + core

W3/D3  HIIT + arms

W3/D4 HIIT + legs (squat dominant)

W4/D1 HIIT + legs (hinge dominant)

W4/D2 Back + chest + core

W4/D4 HIIT + legs (squat dominant)

W4/D3 HIIT + arms

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W4/D3 HIIT + arms

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