Awkward but good hahaha got me out of my comfort zone 🔥

Alex

this was a killer… don’t mistake the kettlebells for being less work 😭😭😭

Finn

Love the kettlebell work and this was my first time doing weighted planks! Thank you for the encouragement!! 🖤

Madeline

Kysha

I loved it. It was lit! At least my legs are!

MARIANA

GOAL
Build invaluable power, conditioning and hip strength 

1. Hip-width stance, begin with kettlebell in hands. 
2. Begin by pushing the hips back and start the upward swing by aggressively squeezeing your butt.
3. Stabilize the line of swing and aim for shoulder height.
4. Keep the arms slightly relaxed and let bell swing down, keeping the weight as close to your groin as possible.
5. Hinge the chest forward and repeat movement. 
6. Hips descend back and down, but above the knees

CUES
- Flat Back
- Brace Abs 
- Proud Chest

Kettlebell Swing

GOAL
Ultimate glute builder without loading the spine 

DETAILS
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by squeezing your butt. 
4. Push through your heels and tuck your pelvis. Focus more on glute activation and tucking the pelvis rather than how high you can push the bar. 
5. Slowly lower by pushing the hips down and repeat. 

CUES
- Initiate from Glutes
- Tuck Pelvis

Barbell Glute Bridge (last set drop set 10+10)

Superset I

GOAL
Load the posterior chain aka the back, hamstrings, butt and abductors

DETAILS
1. Start with dumbbells in each hand.
2. Stand in sumo position aka feet wider than shoulder width, toes slightly turned out. 
3. Lock in your back by stiffening your spine, brace abs, and have hips slightly higher while keeping back flat.
4. Lower by pushing the hips back and keeping the weight close to your legs. 
5. Stand by driving the knees out and squeezing your butt at the top.

CUES
- Weight Close to Body
- Flat Back
- Brace Abs

Dumbbell Sumo Stiff Leg Deadlifts

GOAL
Leg and ab killer 
 1. Hold a kettlebell or dumbbell at chest height, 1-2' away from your body.
1. Stand tall, shoulders back and contract your abdominals.
2. To down, push your knees out and send the hips back.
3. Maintain a tall posture the entire time.
4. To stand, think about pressing the floor away.
5. Squeeze glutes at the top of the movement. 

CUES
- Flat Back 
- Reach Hips Back
- Brace Abs 
- Proud Chest

Pause Banded Goblet Squat

Superset II

GOAL
Hammer the core and legs while challenging yourself to keep the hips in line #Symmetry 

DETAILS
1. Stand tall with kb in both hands. 
2. Step to stagger your stance. 
3. Begin the deadlift by sending your hips back and knees slightly bent. 
4. Maintain a flat back and even hips as you lower. 
5. Hit bottom position with flat back. 
6. Stand and squeeze your butt to finish. 
7. Step other foot forward to load next rep. 
8. Repeat. 

CUES 
- Slightly Bent Knees
- Flat Back 
- Even Hips 
- Lower Slowly

Kettlebell Marching Walk

GOAL
Hammer the lower back, hamstrings, glutes + abs with a hip loading exercise 

DETAILS
1. Stand tall and begin deadlift by sitting back. 
2. Maintain a flat back. 
3. Squeeze armpit to activate your lats. 
4. Lower until weight taps the ground. 
5. Stand and squeeze your glutes at the top. 

CUES
- Avoid Shrugging 
- Squeeze Armpit
- Reach Hips Back

Kettlebell Stiff Leg Deadlift

Superset III

GOAL
Goddamn this is tough. But honestly we need weight to carve some abs in. Go as heavy as possible for the time allotted. 

DETAILS
1. Get on your hands and knees.
2. Add a weight plate or dumbbells on your mid back.
3. Have someone assist if needed.
4. Get in a perfect plank position.
5. Feet together, squeeze your butt and exhale through the pain.

CUES 
- Squeeze Butt
- Crunch Abs into Spine
- Hollow Rock

Weighted Plank

W5/D1 Surfer Legs 🏄🏼‍♀️

Slow tempo is the real thing 🤤🥲🥵

Just getting back into the gym...feeling good!

W1/D1 Surfer Legs 🌊

Devon

Kristin

W1/D2 Upper Body ❤️‍🔥

That ending killed me🫱🏼‍🫲🏾😭

Kiersten Dupree

KILLER ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kate

I personally couldn't do the burpees with my bad knee but that's a me thing... other than that great

W1/D3 Full Body Gains 🏄🏼‍♀️

I wish there were alternate exercise suggestions for at home workouts so I don’t have all of the equipment

Zephira

W1/D4 Butt Stuff 🍑

This program is great. Makes me look forward to working out every day.

Kaitlin

Holy sh*t my lower body is on fire 🔥🔥🔥

W2/D1 Leg Day 😈

Vanessa

W2/D2 Upper Body 🖤

Love this! Is there a good alternative to battle ropes?

Good workout, just felt more upper body than full body. Wished there was more core/lower body

Safy

W2/D3 Full Bod Surfer 👙

I've never been someone who liked exercising. I recently gained a bunch of weight due to medical issues and it was making my health worse. I decided to try Momo's Surfer Program to get back into shape, and while.its definitely hard I actually am enjoying myself. I kinda look forward to working out now?! Crazy. I'm on week 2 and already feeling so much stronger.

Jess

Emma

W2/D4 Bootylicious

Great lower body day! Legs and abs are feeling it already

I died. Had to take a break last week and it feels like I didn't workout for a year 🫠

W3/D1 Legendary Legs 🦿

Almost 1 year later im back to this workout. I didn't really track how much I used to lift, but I am sure im stronger now!!

Rachel Flores

W3/D2 Upper Body Gains 💪🏼

Today began as a great day after yesterday was such a shitshow. Thanks MoMo for helping me find balance

W3/D3 Full Bodyodyodyody ❤️‍🔥

It was a great way back into the gym. These weeks are hectic, taking it one day at a time

Jennifer

W3/D4 Booty Day Babes

I skipped cardio because im running late, but I know my legs will be DEAD by tomorrow

W4/D1 Leg Day 🍗

Love. Simple (not easy) and great to put some weight on!

My core feels SOLID after thus sweaty session 😌

Ellie

W4/D2 Surfer Gains 🖤

One of my favorites so far 🔥 biceps about to explode!

W4/D3 We’re Hittin Everything Today 💪🏼

Great! Didn’t have time to do the last two but I’m feeling like jello already !

Holy sh** favorite so far. It hurts so much yet it feels so good!

W4/D4 More Booty 🍑

High energy here 🔥 that last circuit is a killer

W5/D2 Surfer Energy ⚡️

Great workout! Absolutely loved this one.

Adeela

the finale is the finale for a reason 🫣

W5/D3 Full Body Surfer 💀

Loved this workout. Killed my butt and it feels great

Had the last 4 days off! Feeling that booty buuuurn!

Kris

W5/D4 Did someone say… booty?

Amelia

W6/D1 Legs on Legs 🦿

Alexandra

W6/D2 Upper Body Toner ❤️‍🔥

Goood! Had to modify a bit because I did not have access to equipment

Kathleen

W6/D3 Upper Body Vibez 🫶🏼

That was a killer way to end a kickass 6 weeks! 🔥 😘🖤

Weww shit ! 🥵🥴 Finished Strong ! What’s Next !? 😏

Gawddamn. That was a killer workout. 🔥

W5/D1 Surfer Legs 🏄🏼‍♀️

Community

More workouts from Morgan Olson