Decided to skip the last cool down sets, because I ran out of time

Jillian

Going for round 2 of the program 💪 really hard to get out of bed this morning haha but I’m happy I got it done!

Kendrey

Yaba daba doo! These workouts complete you! 

Because of the curling I've done today, I can carry more groceries to my doorstep in one trip! Thank you, Michelle for solving my first world problems 🫡💪

Leg emoji! 🦵

Vince

Great I really enjoyed challenging myself

Georgia

Marguerite Faure

Amazing workout, it really helped me to get energy for my night classes.

Alejandro

You see, these are the types of workouts I love! ✨️

It's the perfect length- not too long, but not too short to where I feel like I could do much more. I also love how difficult it is! Some days I get to the point of a plateau, but these tough ones give me room to get better! So amazing!!

My goal is still to get at least one pull up, and to get 5 push ups without assistance! My arms are getting so strong and it's such a great feeling. Lovely workout today!! 💪🎉

Chloe

Wow, I did better today, but feeling a bit light-headed. 😛 Whew! 😅

Hannah

Unclear if it’s 12 reps each side or 12 reps total

Janella Polack

Gonia

Soooo good!!! It’s been a long week and it felt so great to get all of that stress out with this workout!🔥👏💕

Charlotte

Push ups hurt my elbows slightly from injury, but pushed through them and felt the burn. Felt great

Lissette

Tara

Leota

Perhaps different options of cool down moves?

Tanille

Was a little confused on the reps ( 12 reps = 6 each side or 12 each side?) overall good workout :)

Melissa

So good!! 😍 Feeling stronger after each session!

On the tricep exercise it said 0 reps 😂

Malin

Warm-Up

Circuit A:
- Gorilla Rows
- Diamond Push-Ups
- Renegade Rows

Circuit B:
- Alternating Dumbbell Curls 
- Single Arm Reverse Grip Tricep Extensions
- Reverse Grip Dumbbell Curls

Superset:
- Reverse Crunches
- Standing Oblique Crunches

Cool-Down

ALTERNATIVE: Use a Broomstick or a resistance band
MODIFICATION: If you have issues getting the pipe overhead, widen your grip.
- Hold a PVC pipe in your hands in a wide grip
- With straight arms pass the pipe overhead and behind hips (or as low as possible)
- Pass the pipe back over to the front

PVC Pipe Shoulder Stretch

- Perform walking lunges with a single dumbbell held at a full arm extension overhead

Single Arm Overhead Walking Lunges

- Start with a kettlebell in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian Deadlifts (Kettlebell)

- Stand holding a kettlebell close to your chest             
- Flex at the knees and push your hips back as you come down 
- Keep your chest up throughout the movement
- Pause at parallel and extend your legs to come back up

Kettlebell Goblet Squats

- Stand with your toes against the wall and your arms elevated overhead 
- Lower into a squat facing the wall
- Stand up out of the squat

Wall Facing Squats

Warm-Up

- Stand in a wide stance and your hands on kettlebells
- One arm at a time pull the kettlebell off the ground
- Engage your lat as you pull up 
- Keep core activated

Gorilla Rows

- Form a diamond with your hands in line with your chest
- Keep your core tight and body straight
- Lower yourself to the ground, then push up

Diamond Push-Ups

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Renegade Rows

Circuit A

- 6 REPS EACH SIDE
- Hold the dumbbells with your palms facing away from you
- Curl the dumbbell up engaging your bicep 
- Lower with a controlled motion

Alternating Dumbbell Curls

- 6 REPS EACH SIDE
- Perform a single-arm cable pushdown with an underhand grip (palm up)

Single Arm Reverse Grip Tricep Extensions

- Stand holding a dumbbell in each hand with your palms facing your body
- Curl the dumbbells maintaining the overhand grip

Reverse Grip Dumbbell Curls

Circuit B

- Place your arms extended by your sides 
- Raise your legs until you reach 90 degrees
- At the top raise your hips off the ground

Reverse Crunches

- Stand with your hands behind your head
- Elevate one knee out the side as you lean into that knee with your elbow as it comes up into the oblique crunch

Standing Oblique Crunches

Superset

- Stand on one foot as you bend your leg behind you and grab it with sort hand to stretch your quad
- Stretch the opposite side on the second round

Standing Quad Stretch

- Stand with your feet together. 
- Hinge forward at your waist as far as you can stretching your hamstrings
- Stretch the opposite side on the second round

Standing Hamstring Stretch

- Lay on the ground with your legs bent and your hands on the ground for stability 
- Raise your hips off the ground as you activate your glutes
- Lower your hips back to the floor

Lying Hip Thrusts

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank Toe Touches

Cool-Down

W1/D2  Pull-Up

Great start to the course. Would love more mobility/stretches at the end, especially for the upper body we just worked out.

Star

Brandon

W1/D1 Pull-Up

Great way to start the weekend! Loved it!

Emma

Felt good but couldn’t really do 10 reverse push up mby 8-9. And hanging was barely 30 sek😅

W1/D3 Pull-Up

It felt really good, but I wish I could check my notes from the last workout without exiting so that I know which weights I used

Jordyn

W1/D4 Pull-Up

Couldn’t do the Row my stamina is really out of shape but would like some more overall legs exercises and abs

What a fun day today! I was still super sore from yesterday, but it's actually quite a nice feeling to workout over the soreness. Feeling strong!! Though for the last meter blast at the end, I exchanged it for a mix of some weighted squat movements and jumping jacks! A bit of weights and cardio for the end of it! 🏋‍♀️💕

Maybe you have this feature and I just haven’t found it yet - but it would be helpful to have alternative workouts/modifications for when a gym doesn’t have the exact equipment or it’s out of range for us at the moment

Burt

W1/D5 Pull-Up

I can’t get over how much strength I’ve gained after just one week! Loving it so far

Felt could but would like the workouts to be a bit longer

Those dead hangs always get my arms so fatigued, but I know it's gonna we worth it in the end! So grateful that I was able to complete week 1 fully! And what a great start to week 2! Keep going strong! 💪🌸

W2/D1 Pull-Up

Felt really good, could’ve been a little bit longer, mby a bit more stretch at least cause now I always have to fallow up with flexibility but it doesn’t always match with the muscles I’m working out in the program

Those diamond push-ups are something 👌 Haha, finally finding a rhythm there 😄

W2/D2  Pull-Up

Körde ba ett varv på sista fick ont om tid

Still my favorite workout! 🥰 Love to see how much my pull-ups have progressed! At this point, I've moved on to assisted pull-ups! I can do two full pull-ups unassisted, which I'm sooo grateful for!! Lord willing, I'll make more progress as time continues! 💪

W2/D3 Pull-Up

Things are starting to get easier!! 💪🏻❤️

I did this one over two days because I ran out of time- but very glad that I completed it! Whoohoo!

W2/D4 Pull-Up

Half way there! I’m honestly pretty proud of myself for not giving up 😊

Sweating!! I like to alternate between really heavy weights and lighter weight depending on the move- to work on strength vs. endurance. Love to see my progress grow! Even just to see how I'm beginning to lean out is exciting. Great workout today! ✨️

Really tired today and still struggling with the push-ups...would be great if there was a push-up challenge too. :) Loved the workout! 😁

W2/D5 Pull-Up

Could’ve been some more stomach exercises but felt good other wise 🙏🏻

My arms are on fire guys! 🔥 So grateful for the commitment I've held to myself by completing these workouts this month. I'm almost at the end!! Two more weeks! Let's goooo! 🏃‍♀️💨

W3/D1 Pull-Up

Flew through the exercises today!! Feeling strong 💪🏻🤩

It's epic to see how much stronger I've got- yay for progress 😀

Not sure why I feel a bit weaker today, but great workout! 😁

W3/D2  Pull-Up

Felt good but can’t do many reverse push up any tips to alternative to build up

My back feels so much stronger this week 🤩👏🏻

Ooooh! Getting the hang of those 30sec hangs 😀

W3/D3 Pull-Up

What a great start to the morning! This program is surely growing my love for weights at a constant rate. 😂🏋‍♀️ Being able to know that today I can do things I couldn't do months ago is a lovely feeling. And if I keep at it, I'll say the same thing about a future goal! 5 full pull-ups are up next! 💕

I am SO pooped today. Whew! I was able to get two chin-ups from a dead hang a few minutes apart for the first time a few days ago, but haven't been able to since...and no full-range pull-ups yet. I've actually been performing worse. 😬 Hopefully it’ll get better soon! 

Also, Is it better to use larger weights and switch to smaller weights when I start to get fatigued if the smaller weights seem too easy?

W3/D4 Pull-Up

Felt good but don’t have a row machine at my gym any tips what I could do instead?

I cannot believe I’m going up in dumbbells this week again! 🔥💪🏻

Man, that burnout at the end was brutal!! But I'm so glad I pushed through and stayed consistent today. ✨️

W3/D5 Pull-Up

First workout back since the holidays… was it hard? Yes, but I was so happy with how much strength I had retained. It was really motivating to finish week 4 strong!

Felt good, would like some more stomach exercises and stretch

I went up in weights again!! This is insane!! 💪🏻🔥

W4/D1 Pull-Up

Flying through those diamond pushups now 💪🏻

W4/D2  Pull-Up

Those scapular pull-ups got me 😂😅 good way to finish though!

Would like some more exercises feels a bit too short but other then that felt good

12 Scapular Pull-ups! Heyo, things are heating up 😊

W4/D3 Pull-Up

I miss this feeling, being strong and able to do things. 💪 My wrists were becoming weak for a moment, when I stopped doing push-up/Plank movements. But now that I'm back at it, my wrists are growing much stronger! Grateful for this workout! 🙏 💕

It's great to be building upper body strength again! Whoohoo 😀

W4/D4 Pull-Up

I can’t believe I did it! This is the first challenge I’ve ever fully completed 😊 I didn’t finish it exactly in 4 weeks because of the holidays haha but the strength that I gained was unbelievable! 10/10 loved the program and the community 💕

I can’t believe how much stronger I am now versus in the beginning! I went up on weights almost every week! I’m going to stick with this program until I get that pull up 💪🏻🔥

It took me longer than 4 weeks this time, but it's a workout I'll keep doing because it's unbelievable in helping me maintain my upper body strength 💪 😅

W1/D2 Pull-Up

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