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

Douglas Portugal

Serena

I always think I’m in shape until your full body days haha!! The seal plank walk got some attention from people at the gym! Great workout!

Kailey

Gillian

Shekinah

Sarah

Jagriti Bisht

Wendy

McKenzie

This was soooo hard !!! I feel so unfit during the full body sessions 😅 still have a loooooong journey ahead

Sara

Rachel

I usually don’t like the full body workouts compared to the others, but I thoroughly enjoyed this!

Micaela

I mean this in the nicest way possible… you crazy!! What. A. Workout. 😓

Audrey

Dead & dripping sweat!  Did this on Saturday to end my week with full body & it was killer!

Becca

sams fun functional fbwod always pump me 🆙#1stofoct ❤️‍🔥👊🏻💪🏻🦵🏻🖖🏻✌🏻

yangBAE

alondra cabrera

Aside from Crossfit that was the hardest workout I've ever done 🥵🥵 love this app!!!

Ashley

Ariz

Katie

Warit

Megan

If anyone has rubber coated plates and can’t drag them for the seal walk, a paper plate or cardboard under the plate helped. 👍🏻. Loved this Full Body- so fun!

Jessica

[Challenge week 6/day 5]

Training Day Overview: 

Warm up: Foam roll, 10-15 mins on bike.

Rep Range: 4-6R
Tempo: Power
Modification: Conventional deadlifts, trap bar deadlifts, or KB/DB deadlifts [whichever you choose, be consistent with]. 

- begin with a barbell on the ground in front of you. 
- get into a sumo stance, feet outside of hip width- toes pointed slightly outward [width of stance will depend on your body mechanics and mobility, play around with this if needed, shins should be vertical at the bottom of the rep.] 
- use a “tripod foot” to grip the ground. 
- roll the barbell towards you so it is above “mid shoelace” of each foot. 
- make sure the bar is centered over the feet. 
- keep a neutral spine and push the hips back as you bend forward to grip the barbell. 
- use a double overhand grip, straps, or over/under grip [if you use an over/under grip make sure to switch hands every now and then.] 
- grip the barbell so your hands are directly in line with the shoulders. 
- keep a “death grip” on the barbell, like you are going to break the bar in half around your body. 
- shins should be vertical at the bottom of the rep, knees should follow the direction of the toes. 
- depress the scap to activate your lats - point the chest forward [should be able to see the “logo” on your shirt- if your shirt had/has a logo]
- drive your feet through the floor and leg press the weight up to your knees before using the glutes to snap the hips in to the standing position. 
- reverse the movement and lower with control, keeping the barbell close to your body. 
- keep a heavy brace on the core to protect your back. 
- keep head, neck, spine neutral throughout.

Sumo Deadlifts

Time: 1 minute
Tempo: steady 
Modification: don’t sink in your squat quite so low. 

- stand with feet slightly wider than hip width apart. 
- point your toes out just slightly and sink down into a squat
- extend your arms forward, and keep your chest up and facing forward. 
- stay as low as you can in your squat as you alternate planting each foot and step forward
- keep tension in the legs and keep the core tight to hold your torso upright.

Bodyweight Duck Walk

Rep Count: 10R total 
Tempo: steady 
Modification: barbell/dumbbell step ups with bench, or kneeling step ups with goblet hold [dumbbell or plate]

- position the barbell on your back like you would for a back squat. 
- pull the bar into your back to secure the bar to your back and activate the lats 
- slowly get down onto both knees [tall kneeling position] 
- hold the bar tight as you step one foot forward and plant it flat on the ground [leg bent at 90]
- press through the planted foot as you stand and bring the back foot to meet the front at the top of the rep. 
- reverse the movement by slowly lowering one knee to the ground, and then the other. 
- alternate the leg you step with each rep.

Barbell Kneeling Step Ups

Time: 1 minute
Tempo: steady 
Modification: plate push, or bear crawl. 

**use a plate to drag with the feet or a slider/towel/paper

*this is a slightly more advanced variation [mostly because of the pressure on the wrists], if it is too much for you consider the modifications . 

- get down onto the ground in a high plank position. 
- place both feet on top of a flat, iron plate. 
- push your mid back through your scap, rounding the upper back, and squeeze your glutes and quads simultaneously to hold the brace. 
- point your fingers outward, just slightly 
- alternating stepping each hand forward as you drag the plate behind your with your feet. 
- you must hold the brace in order to not feel wrecked by this movement- think about creating full body tension before you even start moving.

Seal Walk Plate Drag

Rep Count: 10R [push to penally= 1 rep]
Tempo: steady 
Modification: dumbbell push up to pendlay row. 

- grip the barbell with both hands, pronated grip [about a thumbs distance from the knurling on each side]
- with a neutral spine, bend forward and bring the barbell to the ground. 
- immediately jump the feet back so you are in a high plank position
** hands are gripping the barbel and barbell should be directly under the shoulders as you jump the feet back [feel free to step the feet back if that helps you into position in a safer way.]
- as you jump the feet back do not let your back fall, keep the hips in line with your chest/torso. 
- stabilize the bar under your chest/shoulders. 
- bend your elbows below the shoulders and lower your chest to the bar. 
- immediately press up through your palms, and extend the arms back into the high plank position. 
- jump the feet in towards the hands and as you stand, stay in a bent over position with a neutral spine as you drive your elbows back towards your hips and row the bar to your chest. 
- bring the bar back to the ground with control and move immediately into the next rep.

Barbell Push Up to Pendlay

Time: 1 minute
Tempo: steady 
Modification: long jump [take out burpee] or burpee [in place, take out long jump]

- start standing with both feet together. 
- bend your knees slightly and use your arms to propel yourself forward. 
- jump forward with both feet together
- land in a squat position [light on your feet] and immediately jump your feet back and bring your chest/hips to the ground. 
- press up through your hands, jump your feet in towards your hands and move immediately into your  next jump.

Long Jump Burpees

Rep Count: 10R 
Tempo: steady 
Modification: dumbbell kneeling push press, or dumbbell standing push press. 

- lift the barbell into a front racked position. [keep elbows pointing forward]
- slowly get down into a kneeling position on both knees. 
- sit back on your heels [glutes should touch your heels]
- keep the chest facing forward and upright as you snap your hips in [moving from a low kneeling position to high kneeling position] 
- as you snap the hips in, immediately press the barbell straight over head [in a push press motion]
- once your arms are fully extended bring the barbell back to your shoulders [front racked position] and then lower your glutes down to sit back on your heels
- continue reps.

Barbell Kneeling Push Press

Giant Set: 40 Minute AMRAP

*sorry about the old video, we keep forgetting to film our burnouts. 

Time: Failure
Tempo: hold
Modification: inverted row dead hang. 

** check back at your time held from week 4’s burnout challenge to see your number to beat. Keep track of time held for your number to beat. 

* use a chair or bench to position yourself on the bar if you don’t want to waste energy jumping up to the bar. 

- grip the pull up bar with a pronated grip, slightly wider than the shoulders. 
- wrap the thumbs and use a death grip to hold onto the bar. 
- allow your body to hang straight down from the bar, arms and legs extended. 
- breathe and hang onto the bar as long as you are able to before your hands begin to slip. 
- keep track of your time, we will revisit this.

Burnout Challenge: Dead Hang

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

1st time using your workout and damn!🥵 I have been unmotivated and struggling, I found just what I needed! ❤️❤️
THANK YOU!

Heather

Leslie Wheatley

I use to do BBuilding but then went to PA school, and I found getting back into the gym/coming up with programming was daunting. This is so perfect and challenging. I finally feel excited to get my strength back. Thank you

Stephanie Farina

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

Melissa

Audrey Cadena

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

Carol Kearney

Killer workout today!!! Got my nephew to do it with me.

Definitely adding this one to the favorites list!! Perfect combo of abs and shoulders. Sick pump

Rachel Macias

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

Some unilateral modifications for being 3mo pp. I may suggest more modifications on all your programs

Abbey

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

joe-nato@hotmail.com

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

Jeannie Elsbernd

so good! really trying to build my chest so i can’t wait to do this one again!

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

Tierra

Whaat?! So challenging! Single leg squat and lunge combo nearly killled me but damn it was epic

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

Anto

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

Christina

Diana

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

Jacque

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

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

Sean

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]

Meena

Kept going! It was a challenge but a good one!

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

Theresa

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

These are definitely getting harder. Wow!!!

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

Jackie

Chantae

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

Hi hinge into good mornings was a little weird for me but also my first time doing a hip hinge. 

Great workout.

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

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

Gladi

Such a challenging workout but oh so good! And only week 3! 🔥

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

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

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

I loved it all but the bicep work was 🥵

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 😍

Sher

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]

Kerenn

Kelby

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]

So mentally challenging or maybe physically I’m spent but I did it!

Holy quads!! This is my new fav leg workout.

Beth

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

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

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

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

This was a quick one. I loved it and I'm fried

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

Loved this! Really got a good burn in my hamstrings

EASILY my new favorite leg day!! 😅 challenging but damn I felt strong!

Tori

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

PSA: Don’t try it with your three kids under the age of three. 🤣

Katie Schultz

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

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

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

Marina Pillyawets

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

Khyama

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

Didn’t realize how neglected my core is. Definitely can barely do assisted captain chair!

Judith

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

Not one of my favorite hamstring days. The king squats were weird as my back was giving out before my hams with 45lb. Any less and it wasn’t loading my hamstrings correctly.

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

My triceps are noodles. I have two weeks left of this program and I absolutely love the results and progress I am making.

Brianna

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

This one had me sweating before I finished the front squats!

What a way to start my Saturday! So grateful for thus training app all the way over in NZ.

Killer! The wallsit finished me off. Currently sitting questioning why i do this 🤣🦵🏽🦵🏽🦵🏽

Zalika

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]

Veronica

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

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

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

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]

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

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