Gironda Rows are my favorite 🫶🏼💪🏼

Alexandra Casi

Kimberly R

Great back and biceps for the last week 💪🏽🔥

Dedra

A Rose ina backextension makes no sendete me as the loser back limitates the Upper there

Ines

Haley Kadish

Sophia

Jacque

Katie Schultz

Paola

Victoria

That was fire❤️‍🔥❤️‍🔥❤️‍🔥

Warit

yangBAE

I have never been excited for pull ups until today. Thank you!!!

McKenna

[Challenge week 8/day 2]

Training day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: foam roll, 10 mins rower [or steady state cardio of your choice]

Warm Up Sets: 1-2S
Rep Range: 2-4R
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] and create full body tension. 
- 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 [weighted or assisted]

Rep Count: 10R 
Tempo: power/steady 
Modification: pendlay row [without the back extension], or bent over dumbbell row [neutral grip]


- set up on the back extension machine so your hips are line up with the edge of the pad [or pad sits just slightly below your hips]
- press your quads/hips into the pad and hold the brace in your trunk. 
- allow your chest to face the ground
- position a loaded barbell underneath your chest
*using rubber plates will raise your start point and give you a healthier ROM to work within. Feel free to raise your start point more by putting blocks or plates under each side of the barbell. 
- grip the barbell with a pronated grip, shoulder width apart or slightly wider. 
- squeeze your glutes to create tension in your trunk and to stabilize 
- use your low back to raise the torso as you simultaneously row the barbell up to your mid chest. 
- elbows should drive back as you row, wrists straight. 
- release the barbell with control by lowering the torso down until the chest is facing the ground, while allowing the arms to extend back to the start position. 
- tap the ground with the bar and move right into the next rep.

Back Extension Pendlay Row

Rep Range: 1R + 10R [11 reps total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on the 10 remaining reps [no drop in weight]
Modification: Banded lat pulldown, or superman lat row [light dumbbells]

- position yourself on the lat pulldown machine so you are seated at the edge of the seat and your knees are press up into the pad [drive the balls of your feet through the ground, flexing the calves]
- grip the bar with a wide, pronated grip [outside of shoulder width]
- keep a neutral spine and lean the torso back just slightly [chest facing the bar]- hold this position. 
- depress the scapula, and tuck the elbows so they are in front of your torso as you pull the bar towards your chest. 
- hold the contraction for 10 seconds on your first rep
- release with control until your arms are fully extended. 
- continue on to complete 10R with a steady pace. [no hold]

Wide Lat Pulldown

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: banded half kneel high row, or single arm dumbbell bent over row. 

- position the cable so it is at about head height when you are standing. 
- grip the handle with one hand, neutral grip, and step back about 2-3 steps 
- face the cable and get down into a half kneel position. [knee down on the same side that will be pulling, knee up and foot planted on the opposite side. ]
- squeeze your glutes and bring your hips in to keep a neutral spine. 
- keep hips square in the direction you are pulling from 
- depress your scapula and drive your elbow towards your waist [pinch it in close to your side] as you row the cable back
- lean into the row just slightly to keep the shoulder down and traps from taking over. 
- use a 3 second eccentric to release the cable back to the start position. 
- keep the hips from shifting or moving throughout. 
- 6-8R each side.

Half Kneel Neutral Grip High Row [single arm]

Compound Set

Rep Range: 6-8R step forward + 6-8R step back 
Tempo: steady
Modification: dumbbell recline curls to dumbbell concentration curls [elbows pinned between knees, bent forward]

- set double cable attachments so they are in a low position on the cable. 
- grab the handles with each hand [supinated grip] and step forward about 3 steps, face away from the cable machine
- let arms extend back behind your torso as you lean forward and keep a neutral spine. 
- squeeze the glutes and brace to keep correct body position.
- keep Elbows pinned slightly behind your torso (Elbows can flare out a bit here to keep in line with the path of movement of the cable machine)
- start with your arms in a fully extended position, behind the torso
- curl the weight up and in towards your chest
- contract the biceps at the top
- Lower with control until your arms are fully extended behind you 
- complete 6-8 reps standing in front of the cable. 
- step back behind the cable about 2-3 steps, this time facing the direction you will pull from. 
- extend your arms down and towards the direction of the cables
- allow the elbows to move in front of the torso with arms extended forward. 
- drive the elbows back towards your sides as you curl the cables up 
- contract the biceps
- release with control until arms are fully extended towards the direction of the cable.

Double Cable Bicep Curls

Rep Range: 8-10R
Tempo: full pause at the bottom

- grip a dumbbell in each hand [supinated grip] and extend arms down by your sides
- squeeze your glutes and keep a neutral spine. [tuck your ribs]
- keep the elbows pinned by your sides, in line with your torso
- curl the dumbbells up towards your front delts. 
- Contract the biceps at the top of the rep. 
- Lower with control, make sure to lower to a fully extended position in the arms before continuing on with your reps.

Standing Bicep Curls

Time: 1 minute
Tempo: steady 
Modification: cable Gironda row, or dumbbell crescent row. 

- loop a large loop band around a rack or pole. 
- grip the band with a pronated grip, shoulder width apart or slightly inside. 
- face the band and step back far enough to feel the tension of the band but not so much you are not able to control the tension. 
- plant your feet firmly on the ground. 
- keep a neutral spine as you bend forward, chest facing the ground
- extend your arms towards the direction of the band. 
- depress/retract your scapula as you row the band into your chest [lift your chest just slightly as you pull the band in close, squeeze your elbows by your sides
- immediately hold the tension in the band and push the band down, toward your toes and use a circular motion to release the band back to the start position. 
- keep a steady pace
- hold tension in your trunk but keep fluid motion.

Banded Gironda Row

Reps: F
Tempo: quick 

[this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

[Keep track of how many reps you are able to complete before hitting failure at each weight] 

- choose 3-4 sets of dumbbells to work with or stand close to a dumbbell rack so you are able to switch out weight quickly. [do not stand in front of the rack if there are others using the dumbbells]
- choose a weight to begin at that you know you are typically able to complete 10 reps with [this is at the end of the workout so you may not get there and thats ok]
- grip a dumbbell in each hand and pin your elbows by your sides. 
- use a hammer grip and begin to curl/swing the dumbbells, in a sprinting motion [think of how your arms would look if you were sprinting]. 
- using a quick pace, complete as many reps as you can with good form, until you are unable to complete a curl. 
- then immediately drop the weight and move down the rack to the next lowest weight repeat the same set of curls to failure. 
- repeat this down the rack for 3-4 weights, going to failure each time. 

[being that this is at the end of the workout, you may not get in many reps and thats ok!]

Burnout Challenge: Rack Run

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

Didn’t get to finish all the way because time crunch, but what I did do freaking loved it and legs are shaky just in the amount of exercise I did

Mellanie

Holy fire 🥵

I haven’t had the shakes in such a long time. Wow! Great leg day.

Kylene Cotton

I felt every muscle 
It was tough but I feel amazing!!

Shakira

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

Bianca

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

Craziest shoulder workout I’ve ever had. I’ve never felt that type of burn before.

Best damn shoulder day in a long time!! 💪🏼

Jessica

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

Approx 3 years of your workouts daily and LOVED this.

Lori

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

Kathleen

Super hard but GREAT workout! Feeling good!

Audrey

Jenna

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

Sydnee

Arms are finished! Loved the movements in this one! 💪🏼

These workouts are harder than i expected

Salena

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

Yenny

Exhausting workout but so good!!! Crushed those quads!

Felicia

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

I was tired but still did it and feeling good!! Biceps are burning 🔥

Holy arm burn out!!!! Fantastic arm and back workout!

Loved the fly variation changing grips. Great workout! 💪🏼

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

Love how the core always works the shoulders too!! Great shoulder day! 💪🏼

Cassie

Serena

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

Maybe adapt machines that go together. Sometimes it’s tough to follow all supersets when you’re in the gym as too many people

Millie

Michele

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

Only got 20 seconds on the dead hang cause I lost grip and I also had to cut the workout short to 30 minutes

Laryn

Another good gut check but also showed me growth.

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

It’s amazing how in one workout I can feel so strong but also weak. 🔥

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

I am pretty sure I won’t be able to walk tomorrow. I can see the growth in strength for sure.

Christina

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

Awesome back day. Arms were shaking on that chin up iso hold! 💪🏼

Great back and bicep workout. Ending with the chin up hold made me feel so weak.

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

Loved the flow of this one and the core moves that still work the shoulders 💪🏼 Turkish Get ups are harder than they look and I love working on them!

This showed me some weakness but feel proud about progress.

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

By far the hardest glute/ hammy workout I have done. My glutes and hammies were cramping. I increased my weight so my legs were toast halfway through.

These leg days are making me a stronger runner 🏃‍♀️💪🏼

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

Liked the pairings here! Felt strong 💪🏼

Dying after that workout 🏋🏻‍♀️

Colleen

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

Great chest day 💪🏼 loved the single arm chest press!

Great upper body. Love working chest and triceps. My biceps were feeling pumped at the end too lol 🤗

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

Copenhagens are so much harder than they look! Making me a stronger runner 🏃‍♀️💪🏼

Valona

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

The rack run burns but it forces me to push.

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

Chris Martinez

Ahhhhhh
I feel like we burned out all workout 🤣🤣

Lauren

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

These hamstring/gute days kill me. Incredible workout Sam!

That was a tough one! Love the plank abduction! 💪🏼

Amazing workout… never done Nordic curls before 🥵.

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

Omitted the burpees bc I had run earlier in the day and didn’t want any more cardio. The blend of these movements felt great! Love the ab wheel! 💪🏼

Nádia

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

Great chest and tri day. Those skull crushers were hard!

Deceivingly spicyyyyy can’t feel my triceps.

RICC'I

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

I'm be of my favorite leg workouts ever! Loved the weighted Cossack squats

I am pretty sure I won’t be able to walk for the next 5 days. Hardest leg day yet!

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

A lot of posterior chain, not much of an upper back pump normally back is my favorite day

Too many reps in this workout. It took me over 90mins to do and I was moving fast.

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

Great shoulder burn and abs at the end were good.

These tri sets are tough!! Loving this program! 💪🏼

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

Legs and body are dead after that. Those tri-sets are exhausting!

Need to work on those med ball ham curls 💪🏼

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

Loved the bb box jumps! Had never tried those! Shrimp squats are hard! 🔥

Had to modify some and cut down the AMRAP time due to time constraints but still got an amazing workout.

A toughie. But was very excited to be able to do full on pushups no issues today!! So much progress in this program 🎉

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

Good chest workout but wish we did more weighted triceps.

Saved the pushups until after my core cooldown to give my triceps a BREAK 😅

Laryn Welch

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

Had to do some sets out of order because of equipment availability but I got it done. Legs feel like jello!!!

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

I’ll be feeling that later… but I’m getting stronger.

My arms and back are on fire 🔥. That row at the end 😪🫠🥵

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

Great shoulder burn. Plus sneaky way to get in 50 TTB 😀

Priscilla

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

Death by Sam! Legs are cooked!!!!! Thank you for another awesome glute/ham day!

Those tri sets are going to be the death of me 🤩💪🏼

Just what I needed after a long break 🔥😮‍💨

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

Holy shit… I think part of me died on the gym floor in this workout 😂

Boyd

I think this was my favorite full body yet! Quads are gonna be strong! 🫶🏼

Motivation was extremely low this morning but I got it done.

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

Feeling pumped after this one 🫶🏼💪🏼

Célia

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

I know my quads are stronger than when I started this program 💪🏼

Burnout wasn’t good but that helps me know I worked my legs hard. Legs are on 🔥

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

Feeling jacked after this one 🫶🏼💪🏼

Back and biceps day… is my favorite day.

Added more weight to my pull ups 🙌🏽🔥. I know I will be feeling it tomorrow and the day after though 😓 Great workout as always. 💪🏽

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

These are two core moves to save in the memory bank 🫶🏼💪🏼

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

That was legit!!! Best glute day in a while.

Love the landmine moves here 🫶🏼💪🏼

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

Challenging full body day! Some of those pairings were tough 🫶🏼💪🏼

Love! 8 min AMRAP went faster than I thought. Didn’t have a sled, did rope swings.

W7/D5 Full Body [CHALLENGE WK7/DAY5]

Dips and pushups to top things off 🫶🏼💪🏼

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

Loved the zercher step ups and sneaky lunges 🫶🏼💪🏼

Perfect way to return to my home gym. Legs are on 🔥.

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

By far my favorite shoulder day of the program. The weights keep increasing which is awesome. I would have liked 1 more ab exercise.

Sad this program is coming to an end 😔 awesome shoulder pump!💪🏼

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

One of my favorite workouts for sure. The B-Stance good mornings were awesome!

Love the landmine with knee drive! Great for runners! 🏃‍♀️💪🏼🫶🏼

I might not be able to walk later but it was so good.

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

Loved these moves together! Especially the dead ball lunges 🫶🏼💪🏼

Whew I am dripping with sweat. Engages FULL body. 😵

Becky

W8/D5  Full Body [CHALLENGE WK8/DAY5]

Favorite chest and tri day of the program.

The ending was a real glow up for triceps 🫶🏼💪🏼

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

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