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

Jordyn

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

Marguerite Faure

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

Hannah

It honestly just feels so good to feel stronger. The first two weeks I didn’t feel like I was really improving much but this week has really made a difference in my mental approach, and it’s only 2 workouts in!!

Amy’rie

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 Crunch 

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

MODIFICATION: Use only one weight. Use your free hand to help balance against a wall or pole. 
- 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

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
- Repeat on both sides to complete one rep

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

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

W3/D2  Pull-Up

Jillian

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

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

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

W1/D2  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

Georgia

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! 🏋‍♀️💕

Chloe

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! 😁

W3/D2 Pull-Up

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