Great workout. Increased weight. I noticed my previous exercise in the beginning wasn’t logged because I didn’t check the box lmao. I’m so airheaded sometimes. I’m just happy to be consistent

Kiara “Spidah”

Emily

Week 3 of our program - our goal here is tempo work and adding weight each week! Hopefully you’re getting more comfortable and confident with these moves. Get to know and love them as we will be building off of these in your future training. 😈

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up).

GOAL
Stop that quad loading lunge and sit back into the hips for glute work and team no knee pain

DETAILS
1. With dumbbells in each hand, stance is wide like a squat. 
2. Initiate the movement by taking a step back. Reach your hips back and lower your chest over your knee. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. 
3. Lower slow, load the hip and then to stand drive from the front leg, not back. 
4. Do desired reps on one side, then switch. 
 CUES
- Hip Loading
- Chest Over Knee
- Sit Hips Backs

Dumbbell Step Back Lunge

GOAL
You're only as good as your weakest arm. Unilateral pressing to develop strong pecs, shoulders, and triceps 

DETAILS
1. Start sitting upright on a bench. Dumbbell on each knee with a 90 degree elbow.
2. Use your knee to hike the weights up to your chest height as you lay back on the bench. 
3. Immediately press out of the first rep, that may be the trickiest part.
4. Elbows are 45 degrees angle your body and you got that right triangle in yo elbow. 
5. Control the weight as it descends. Lower elbows to parallel or just below for happy shoulders and strength building.
6. As you're pressing up, squeeze the chest.  
7. Wrist is directly over elbow. And wrist is neutral. 

CUES
- Heels Grounded
- Elbows Just to Parallel
- Shoulder Blades Back and Down
- Wrists Neutral

Dumbbell Bench Press

Muscle Maker

GOAL
Sculpt those hamstrings without lower back pressure, aka isolation exercise #HamTings

DETAILS
1. Tuck your pelvis into the hip pad. 
2. Point your toes like a ballerina. The weight will just feel heavier, you're welcome. If you flex your toes, you tryna lift with your calves...don't do that. 
3. Get in a full length leg stretch then curl the weight by squeezeing from your hamstrings with a controlled negative.
4. Exhale on the curl, inhale on the negative

CUES
- Slow Negative
- Stay Focused 
- Relax the Toes
- Tempo is Life

MODIFICATIONS
One legged - say bye-bye-bye to those imbalances. Add in quarter reps, pulses, and holds for the ultimate life-altering experience.

Lying Leg Curls

GOAL
The holy grail of rowing. It focuses on scapula retraction and spinal extension #BangForYourBuck

DETAILS

1. With the opposing knee and hand resting on a bench, let the dumbbell fall directly below that boulder shoulder of yours. 
2. Stiffen/extend your spine. Rounding of the spine inhibits proper shoulder blade retraction/depression.
3. Square up your shoulders.
4. Initiate the first inch of the movement by squeezing/depressing your armpit. Think of "crunching" your armpit to your hip. 
4. Pull elbow to hip, think like you're starting a lawnmower like the little badass you are.
4.When pulling, keep the right triangle bend in your elbow. 

Pro-Tip: Dumbbell moves in an arc or "C" shape from below shoulder to front of hip.

CUES
- Initiate with Scapula 
- Chest is Squared Up
- Flat Back

Dumbbell Lat Row

Sculpting Tings 🔥

GOAL
Build ab strength relative to your body weight 

1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor and without breaking lower back contact (the point at which the lower back begins to arch from the ground).

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock Hold

GOAL
Athletic advantage, injury prevention and oblique shredder

DETAILS
1. Set up a cable to the lowest height [note you can also set to shoulder height or above for other angles]. 
2. Grab the end with both arms extended. 
3. Start with shoulders, hips, and feet square/straight forward. 
4. Rotate the torso away from the anchor point, keeping the hips square. 
5. Then, chop that wood by rotating torso towards your hip and slightly towards the ground.
6. Squeeze abs & exhale. Return slowly to start position. Repeat. 

Pro-Tips: Ribs are tucked and you compress/crunch your abs a little. Back foot pivots as you chop. Hips can rotate or stay stationary, whichever gives you a better ab squeeze. 

CUES
- Squeeze Butt
- Rotate Torso
- Tuck Ribs
- Crunch Ribs to Hip Slightly
- Straight Arms Whole Time

Wood Chop

Core Work

3 second eccentric (lower into it 3 seconds down, no pause, 1 second up) except ski erg.

GOAL
Isolate that elbow for bicep life 

DETAILS
1. Begin the rep with a supine and fully stretched arm. 
2. Contract your bicep to raise the weight to your elbow. Curl slowly and focus on the squeeze. Relax the shoulder and just squeeze blood into your bicep.

CUES
- Squeeze Bicep
- Exhale on the Pull

Preacher Curl Machine

GOAL
Tricep crusher 

DETAILS
1. Sitting on an upright bench or slightly upright, grab a dumbbell. 
2. Lower behind with elbows tucked. 
3. Squeeze triceps to raise. 
4. Slow negative, strong squeeze. 

CUES
- Elbows Close
- Stretch

Overhead Dumbbell Tricep Extension

GOAL
Death. Jk…power, fat burning cardio + you may or may not see the light #Ouch

DETAILS
1. Grab the handles of the ski erg and set resistance dial between 7-10. 
2. Start your stokes by using your hips and legs to drive the power. 
3. First position squat position, get on toes, tall reach.  
4. Second, drive down into a squat with a follow from your arms. 
5. Focus on using the hips. 
6. Drive up, throw your hips back and down and follow with arms. 

Swap for row erg, air dyne or sprints if your gym doesn’t have this. 

CUES
- Breathe
- Strong Core
- Tip Toes 
- Leg Drive

Ski Erg (Sprint)

Arm + Abs Burn

W3/D4 The Inferno 😮‍💨

Marie

Great motivation. I have had a hysterectomy done and I really want to snap out of this funk I’ve been in. I want to become the best version of myself and I know it’s going to take work and self preservation. I had to ask how bad do I want it and to me it’s a necessity.

Super hyped to have found you and your programs. I’ve been wanting to start a guided program outside of CrossFit classes, but had yet to come across something geared towards non-binary AFAB friends. Loving the focus on mindfulness and authenticity. Excited to start with health is wealth and move into the Fighter program!

Taylor

Prep for Health is Wealth

This is my biggest challenge. It’s practicing mindfulness and meditation! I feel this is so needed because my anxiety and depression can really take over.

This is such valuable content. Sincere thanks and appreciation!

Angela Downs

The Right Direction

While this says it's a beginner program this is a solid workout when you are short on time. It also gives you a chance to focus on lifting heavier with shorter reps. Loving it and it's only day 1.

Carmeal

It was great but made me realize how weak I have gotten since I havent gone to the gym in a while 😅

Such a fun yet challenging full body workout : )

Kristen

W1/D1 Time to Werk 😈

Another great whole body workout for me as I get back into working out. Thanks MoMo. You the best!

Great work out. When I got to o the v-ups I was kind of worn out and worried about execution. I tried a few the. Switched up to heal taps to keep a similar movement. Over all great work out. I ran and sped walked for 10 min.

Nadirah

W1/D2 Power Pump

Jasmine B. Sterling

I ain’t gone lie I was nervous to do this one. But it was great it was easy to substitute and exactly what I needed. Overcome the fear

Nicole

W1/D3 Cardio Baby [or Hike] 🌴

Kelly

W1/D4 Bulletproof Body 🥵

10 Steps to a Healthier You

The dumbbell tricep kickback at the end was the hardest lol. Especially after being tired. I did 20 mins of cardio walking/running. I’m pushing through and waking up earlier with better sleep

I've been using your program about a week now. I'm noticing very small progress already. I should've started months ago.

W2/D1 Soul Crusher 🥵

W2/D2 Fully Loaded 💣

It’s really starting to grow on me. I like this when my muscles are tight from lifting .

Ashley

joe-nato@hotmail.com

W2/D3 Cardio Baby [or Hike] 🌴

It was great I upped it a little bit I can feel my self getting stronger. This was great I added 5 mins of sprinting/running.

W2/D4 Full Bod Burner 😈

The his was mad relatable. Guilt and shame have been lurking on me. It’s like the show Bigmouth with the shame Wizard. It’s like been haunting me. It’s like I couldn’t get out of this funk. I have this issue that’s taking over my life and I just can’t take it anymore. I don’t want this to turn into something bigger and just take the joy, love, and wonders of life. These 4 weeks of doing health is wealth has pushed in the right direction. I had my mommy. I guess it’s different

never move to pittsburgh or the east coast if u think la is cold 😂😂😂 - all jokes aside loved the rant!

Thank you for sharing your journey with us. Although i have find out what works for me, it's good to have this information and a reminder to take a step back and listen to your body more often

Remy

a full rant…

I had to take my son to school in the middle of me almost being done. It was awesome I did 20 mins of cardio and did the warm up. I feel my body getting stronger. Me pushing myself getting up at 4 or 5 AM is making a difference. Practicing mindfulness is definitely key.

Starting to feel better!! Mentally and psychical

W3/D1 Burn bb Burn 😈

Loved it. Still struggling with V-ups. My goal is to get this exercise with out struggling lol.

W3/D2 Total Body Torcher 🧨

I definitely feel myself picking up endurance. I don’t feel as sluggish

Like theses mornings workout 🏋️‍♀️

W3/D3 Cardio Baby [or Hike] 🌴

Definitely feel myself getting stronger. I love it. I embrace the pain and push myself forward a lot easier.

W4/D1 Fired Up 🔥

This was great. A complete difference from when I first started.

W4/D2 The Gauntlet 😈

Man I ain’t gone lie. I now look forward to this. I can sprint a lot longer. Definitely can tell I got stronger with more endurance.

W4/D3 Cardio Baby [or Hike] 🌴

Harder than usual, but I made it. I made it through this program and I definitely seen the results now I’m hungry for more.

W3/D4 The Inferno 😮‍💨

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