Christina

Khyama

Wendy

Jacque

I feel strong! Thanks for this awesome workout

Serena

Veronica

Sarah

Lorena

yangBAE

Laryn Welch

Warit

Lacy

[Challenge Week 6/Day 2]

Training Day Overview: 

Suggested accessory equipment: large loop band [for assisted pull ups, if needed]

Warm Up: Foam Roll, 10 mins steady state cardio.

Warm Up Sets: 1-2S
Rep Range: 4-6R
Tempo: steady
Modification: banded pull ups, assisted pull up machine, inverted rows. 

*weighted for difficulty if you are to that point where you feel confident to add weight.

- grip the pull up bar with a pronated grip, just outside of shoulder width. 
- extend the arms straight, hang from the bar. 
- allow legs to hang straight down or bend the legs and cross your feet
- squeeze your glutes and brace your core [“brace for a punch]
- depress the scapula as you pull your chest to the bar. 
- as you pull yourself up, keep the elbows in front of the shoulders, think about breaking the pull up bar in half and use your lats to initiate the pull. 
- lower with control until arms are fully extended. 
- keep the wrists straight.

Pull Ups

Rep Count: 5R
Tempo: 5 second eccentric each rep
Modification: banded pulldown, or snatch grip deadlifts. 

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are pressed up into the pad [drive the balls of your feet through the ground, flex the calves]
- grip the bar with a pronated grip [slightly outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- think about “tucking the ribs”, this will help you keep control of the movement through your core and lats. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- contract your lats.
- use a 5 second eccentric to release the bar. [do not let the scap raise as you release]  
- release with control until your arms are fully extended.

Lat Pulldowns

Rep Range: 6-8R each side 
Tempo: 3 second hold at the top of each rep

- set up on a flat bench with one dumbbell. 
- position yourself square to the side of the flat bench
- keep a neutral spine as you bend forward and plant one hand on the top of the bench. 
- stagger your feet on the ground to create a solid base. 
- keep a neutral spine in the bent over position as you grip the dumbbell with one hand, use a neutral grip. 
- begin with working arm extended, dumbbell under the shoulder. 
- retract your scap on the working side and drive your elbow up and back towards your hip. 
- squeeze your elbow in close to your side at the top of the rep and contract the lat
- hold the contraction for 3 seconds at the top. 
- lower the dumbbell with control until the arm is fully extended and reset/repeat.

Single Arm Bent Over Row

Rep Count: 10R drop 10R drop 10R [triple drop set, every set]
Tempo: steady 
Modification: banded pulldowns, dumbbell pullovers. 

- attach the straight bar attachment and place it high on the cable
- grip the straight bar with both hands, pronated grip. 
- face the cable and step back 2-3 steps. 
- lean the chest forward just slightly and keep the head/neck/spine neutral. 
- squeeze your glutes and hold the brace in your trunk, try to keep the low back from hyperextending. 
- begin with arms extended towards the direction of the cable, lock the arms straight. 
- depress the scap as you pull the bar towards your quads, keep the arms straight as you pull. 
- contract the lats as the bar reaches your quads. 
- release with control until your arms are fully extended.

Straight Bar Straight Arm Pulldown

Triset

Rep Range: 10-12R
Tempo: 1-2 second pause at the bottom and top of each rep 
Modification: stand with your upper/mid back against a wall, hips forward, and let your arms hang down against the wall. Push your elbows into the wall as you curl. 

- sit facing reverse on the lat pulldown machine 
- use the knee pads to rest your elbows against
- hold a dumbbell in each hand, arms extended down by your sides, elbows connected to the pad of the machine. 
- dig your elbows into the pads as you curl the dumbbells up, towards your front delts. 
- contract the biceps and pause for 1-2 sec. 
- lower the weight with control, keeping elbows pinned to the pads. 
- lower the dumbbells until your arms are fully extended back down by your sides, and pause in the lengthened position for 1-2 seconds.

Elbows Supported Bicep Curls

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell reverse grip curls. 

- sit on a bench with back support. 
- hold an EZ bar [or straight bar] with a pronated grip, just outside hip width. 
- begin with the bar resting on your quads in the seated position. 
- keep your elbows pinned by your sides and curl the bar up, keeping the wrists straight [palms should face forward at the top of the rep]
- contract the biceps [long head of the bicep/outer, and forearms]
- release with control and tap your quads with the bar at the bottom of each rep.

Seated EZ Bar Reverse Grip Curls

Compound Set

Rep Count: 5R
Tempo: steady/quick
Modification: chest supported on an incline bench or seated and bent forward

**5 reps, every 10 seconds, for 10 sets. 

- begin with dumbbells on the ground in front of you. 
- keep a neutral spine as you bend forward and grip the dumbbells with a neutral grip. 
- lock in a slight bend in the elbows, keep the arms pinned in this position throughout. 
- retract your scapula and use your lats to pull and swing the dumbbells back towards your hips. 
- drive the elbows back as far as you are able. 
- contract the mid/high back
- release with control but keep the momentum through the 5 reps.

Bent Over Crescent Row

Reps: Failure [complete as many reps as you can with good form at each weight] 
Tempo: quick 

[check back at week 4/day 2 for your burnout number to beat at each weight. Track the reps you are able to complete at each weight, we will revisit this one.]

 * remember, do not stand directly in front of the dumbbell rack for this one if there are others using the dumbbells. 

- pick 3-4 weights to work with. [heavier to lighter]
- begin with the heaviest weight 
- hold the dumbbells with a neutral grip and pin your elbows by your sides 
- alternate curling the dumbbells up towards your shoulders in a “sprinting” motion
- use a quick pace and complete as many reps as you can with good form before dropping to the next weight 
- continue this movement at each weight, dropping down only when form falls. 
- a little movement side to side is ok. If you start to feel your traps raise or shoulders take over, that is your sign to drop weight each time.

Burnout Challenge: Rack Run

W6/D2  Back and Biceps [CHALLENGE WK 6/DAY 2]

I won’t be able to walk for the next 2 days! Whew!

Susan

i’m going to like this program. You brought back a lot of moves that I haven’t done in a while.

Manda

Yasmeen

W1/D1 Quads, Adductors, Calves [CHALLENGE WK1/DAY 1]

The tempo lifts really humbled and challenged me 🥵

Holy moly what a great upper body burn 🔥

Mary

W1/D2 Back and Biceps [Challenge Wk1/Day 2]

Jenn

W1/D3 Shoulders and Core [CHALLENGE WK1/Day 3]

You keep me challenging me and I love it!

Shelby

W1/D4 Glutes, Hamstrings, Abductors [CHALLENGE Wk1/Day 4]

Becky

Kristianna

W1/D5 Full Body [CHALLENGE Wk 1/Day 5]

Cheryl

Safia

A great push workout to return to the gym after a week of rest for the body 🫶🏻👏🏻

Nicky

W1/D6 Chest and Triceps [CHALLENGE Wk 1/Day 6]

Great variations and good quad activation off the bat!

Kendra

Tierra

W2/D1 Quads, Adductors, Calves [CHALLENGE Wk 2/ Day 1]

Anette Jiglau

The flys killed me. I couldn’t finish the entire 30 reps

W2/D2 Back and Biceps [Challenge Wk2/Day2]

Karen Arce

W2/D3 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Daisy

Hams and Glutes are on 🔥. Quads comin’ in at a close second 😝

W2/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK2/DAY 4]

Wow, the sweat was real! And my grip was dead by the end! 🔥

Ahh so dead...I couldn't finish the timer could only do 30 mins

Kanchan

W2/D5 Full Body [CHALLENGE WK2/DAY 5]

This was killer! The pump in my triceps is nuts.

Sarah Clark

Anto

Meena

W2/D6 Chest and Triceps [CHALLENGE WK2/DAY 6]

This work out for me was complete and power giving. Thank you

joe-nato@hotmail.com

W3/D1 Quads, Calves, Adductors [CHALLENGE WK 3/DAY 1]

These are definitely getting harder. Wow!!!

Theresa

W3/D2  Back and Biceps [CHALLENGE WK 3/DAY2]

Jackie

Chantae

W3/D3 Shoulders and Core [CHALLENGE WK 3/DAY 3]

Emma

Chelsea

W3/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 3/DAY 4]

Julian

Amazing workout! I love how these workouts get me out of my comfort zone!!

Gladi

W3/D5 Full Body [CHALLENGE WK 3/DAY 5]

Melissa

W3/D6 Chest and Triceps [CHALLENGE WK3/DAY 6]

Heather

W4/D1 Quads, Calves, Adductors [CHALLENGE WK 4/DAY 1]

W4/D2 Back and Biceps [CHALLENGE WK 4/DAY2]

I wish I had time to finish these workouts, I usually get to the last set before I have to leave! Awesome workout 😍

Kailey

W4/D3 Shoulders and Core [CHALLENGE WK4/DAY 3]

Those abductor planks are way more challenging than they look

Danelle

W4/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK 4/DAY 4]

Last one couldn’t do it. Killer workout

W4/D5 Full Body [CHALLENGE WK4/DAY 5]

Kicked my ass! I’m only 2 months into having a dedicated chest day and its starting to look like i have implants. Such amazinf results and muscle growth! 🥰

W4/D6 Chest and Triceps [CHALLENGE WK4/DAY 6]

Krystal Gomez

Olivia

W5/D1  Quads, Calves, Adductors [CHALLENGE WK5/DAY1]

Felt so weak today but pushed through 💪🏻

Didn’t do the supinated grip pull-up, was too difficult. Otherwise loved this workout.

Beth

Kelby

W5/D2 Back and Biceps [CHALLENGE WK5/DAY2]

These circuits are great for a good sweat and getting that heart rate up

W5/D3 Shoulders and Core [CHALLENGE WK5/DAY 3]

Loved this! Really got a good burn in my hamstrings

W5/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK5/DAY 4]

W5/D5  Full Body [CHALLENGE WK 5/DAY 5]

W5/D6  Chest and Triceps [CHALLENGE WK 5/DAY 6]

Was a very good workout. My legs are shaking

The supersets (especially the trisets) are very hard to fit into a busy gym. But a great burn nonetheless!!

W6/D1  Quads, Adductors, Calves [CHALLENGE WK 6/DAY 1]

W6/D3 Shoulders and Core [CHALLENGE WK 6/DAY 3]

W6/D4  Glutes, Hamstrings, Abductors [CHALLENGE WK 6/DAY 4]

Omg i would give 5 stars for this one!! It wasn’t easy, but pretty. If it’s possible to call a workout pretty but that “drag the plate” exercise was a really pretty and enjoyable.

6 rounds! 🥵 I went 15 heavier than last time! Effort!! Sweaty!

🔥🔥🔥 I looked like a superstar in the gym! 😝

W6/D5  Full Body [CHALLENGE WK 6/DAY 5]

Shekinah

W6/D6 Chest and Triceps [CHALLENGE WK6/DAY6]

This one had me sweating hard !!! Love it !

W7/D1 Quads, Adductors, Calves [CHALLENGE WK7/DAY1]

W7/D2 Back and Biceps [CHALLENGE WK7/DAY 2]

W7/D3 Shoulders and Core [CHALLENGE WK7/DAY3]

W7/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK7/DAY4]

Kerenn

Amazing these full body days are the best

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Thanks for always keeping me guessing like with the sup. Grip tri kick back

Katie Schultz

Def one of the hardest workouts I’ve had in a bit. I really pushed myself with weights👏🏽

Micaela

W7/D6  Chest and Triceps [CHALLENGE WK7/DAY6]

Sophia Shearing

W8/D1 Quads, Adductors, Calves [CHALLENGE WK8/DAY1]

W8/D2  Back and Biceps [CHALLENGE WK8/DAY2]

Gillian

W8/D3 Shoulders and Core [CHALLENGE WK8/DAY3]

W8/D4 Glutes, Hamstrings, Abductors [CHALLENGE WK8/DAY4]

W8/D5  Full Body [CHALLENGE WK8/DAY5]

So proud of myself finishing this entire split and super happy with the changes in my body composition. Bring on the next split!  Best thing I have done for myself this year!!!!

W6/D2 Back and Biceps [CHALLENGE WK 6/DAY 2]

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