Left your app for a bit and now I’m back at it! 
Great multifunctional workouts are hard to come by.

Yessica Padilla

Amber

Ashley Chapman

Apes

Woohhooo!  Good stuff triceps were kicked by last push-up

Kelly

Brandy

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTI’s x 5 reps
*Rest 30 sec b/w sets
 
B. 4 Sets:
B. Bench Press
1 x 3 @ 80-85% of 1 rep max (go for something  ~8/10 difficulty)
2 x 4 @ 80% 
1 x 6 @ 75% w/ a 2 sec pause on the chest each rep
*Rest 60-90 sec b/w sets
 
C. 3 Sets:
C1. Banded 1 & 1/4 pull-ups x 5-8 reps 
C2. Dips x 8-12 reps (any kind: static, ring, assisted or box/bench)
*Rest 60 sec b/w sets.
Note: I prefer using a band on this pull-ups variation so I can get better lat recruitment. However, if you want to practice some w/o the band, go for it!

D. 3 Sets: Circuit 1
D1. Half kneeling kettlebell press (single arm) x 10/arm
D2. Banded or cable low row with tempo x 5 reps @ 40X1 tempo 
D3. Banded or cable low row (regular tempo) x 10 reps
*Rest as needed b/w sets.
 
E. 3 Sets (shoulder burnout):
E1. Seated dumbbell lateral raise x 10 reps
E2. Dumbbell lateral raise (standing) x 10 reps
E3. Seated rear delt raise x 10 reps
*Rest 60 sec b/w sets
*The idea is to use the same DB’s. I stayed light with 10 LB DB’s but adjust accordingly
 
F. Finisher For time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deficit push-ups on kettlebells (or dumbbells)
*Perform a 30 ft heavy farmers carry (using the KBs/DBs) between each set
*Note -  grab a heavy set of DBs/KBs. Start by performing 10 deficit push-ups w/ hands on the KB Then pick them up, carry to a spot ~30 ft away & do 9 pushup, continue down to 1 pushup.

A. Warm-up x 3 sets
A1. Down dog to up dog x 5 reps
A2. Plank jacks x 10 reps
A3. Cat/cow x 5 reps
A4. Weighted YTW’s x 5 reps
*Rest 30 seconds between sets

- Begin in Downward Facing Dog with equal weight on the hands and feet. Flare the heels slightly wider than the toes so the outside edges of the feet are parallel with the outside edges of your mat. Spread the fingers wide, and press into the palms to push the hips away from you.
- On your next inhale, shift weight forward into your hands as you scoop the chest between the hands, coming into Upward Facing Dog with the toes tucked.
- Exhale to lift the hips up, and press the chest back, returning to Down Dog.

Down dog to up dog

- Begin in plank position, with your shoulders over your wrists, your body in one straight line, core engaged,  and your feet together.
- Like the motion of a jumping jack, jump your legs wide and then back together. 
- Keep your pelvis steady and don't let your booty rise toward the ceiling.

Plank jacks

- Start on your hands and knees, aligning your wrists underneath your shoulders and your knees underneath your hips.
- Think of the spine as a straight line connecting the shoulders to the hips. Keep the neck long by looking down and out.
- Curl your toes under and tilt your pelvis back so that your tailbone sticks up.
- Let this movement ripple from your tailbone up your spine so that your neck is the last thing to move.
- Your belly drops down, but keep your abdominal muscles hugging your spine by drawing your navel in.
- Take your gaze gently up toward the ceiling without cranking your neck.
- Tip your pelvis forward, tucking your tailbone. Again, let this action move up your spine. Your spine will naturally round. Draw your navel toward your spine.
- Return to starting position to complete rep

Cat/Cow

- Standing straight with feet under hips, and arms down by side with palms facing towards you and weight in each hand.
- Engaging your core raise your arms over your head toward the ceiling to form the letter "I" and hold for a few seconds.
- Spread arms over your head to form letter "Y" (Squeeze shoulder blades together)
- Then, form the letter "T" by extending your arms fully out to the side so they form a 90 degree angle and your palms face the ground.
- Return to starting position to complete the movement.

IYT's

Warm Up (Upper body)

Note: warm-up properly building building up to the heavy triple 
then:
1 x 3 @ 80-85% of 1 rep max (go for something that feels like 8/10 difficulty)
2 x 4 @ 80% 
1 x 6 @ 75% with a 2 second pause on the chest each rep
*Rest 60-90 sec b/w sets

- Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. 
- As you breathe in, come down slowly until you feel the bar on your middle chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up.
- Repeat the movement for the prescribed amount of repetitions

Barbell bench press

C. 3 Sets:
C1. Banded 1 & 1/4 pull-ups x 5-8 reps 
C2. Dips x 8-12 reps (any kind: static, ring, assisted or box/bench)
*Rest 60 sec b/w sets.
Note: I prefer using a band on this pull-ups variation so I can get better lat recruitment. However, if you want to practice some without the band, that’s ok too!

*5-8 reps 

-Pull the end of the band down, and place one bent knee or foot into the loop, ensuring it won't slip out
- Grab the bar with an double overhand grip and arms at full extension with lats and back engaged
- Pull all the way up until your chin is over the bar
- Drop down about 1/4 the way 
- Then pull back up until chin is over the bar 
- Lower all the way slowly to complete one rep

Banded 1 & 1/4 Pull-ups

*8-12 reps
*Can be on box/bench, stationary, rings, assisted*

- Bend at the elbows to lower down until your chest comes close to the height of the dip bar
- Keep your elbows close to your body and your torso tipped forward 
- Extend your arms engaging your chest to push

Stationary Dips

Circuit 1

D. 3 Sets: Circuit 1
D1. Half kneeling kettlebell press (single arm) x 10/arm
D2. Banded or cable low row with tempo x 5 reps @ 40X1 tempo (4 counts down & pause at top)
D3. Banded or cable low row (regular tempo) x 10 reps
*Rest as needed b/w sets.

(10/arm - 20 reps total)

- Half kneeling with kettlebell in the opposite hand of the flexed knee
- Start with elbow bent to 90 degrees press kettlebell straight up until arm is fully extended
- Repeat on opposite arm with opposite leg forward

Half Kneeling Kettlebell Press (single arm)

40X1 Tempo (4 counts down & pause at top)

- Start by tying band around rig or stable surface about one foot off the ground
- Grab other end of band and step about 2-3 feet from rig to get tension in the band
- Slight bend in knees and hip hinge and upper back engaged with tall chest
- Pull elbows straight back in a tempo motion (slow) until hands are by your sides 
- Bring them back out again in controlled manner to complete rep

Banded or Cable Low Row (Tempo)

- Start by tying band around rig or stable surface about one foot off the ground
- Grab other end of band and step about 2-3 feet from rig to get tension in the band
- Slight bend in knees and hip hinge and upper back engaged with tall chest
- Pull elbows straight back in until hands are by your sides 
- Bring them back out again in controlled manner to complete rep

Banded or Cable Low Row

Circuit 2

E. 3 sets (shoulder burnout)
E1. Seated dumbbell lateral raise x 10 reps
E2. Dumbbell lateral raise (standing) x 10 reps
E3. Seated rear delt raise x 10 reps
*Rest 60 sec b/w sets
*The idea is to use the same DB’s throughout if possible. I stayed light with 10 pound DB’s but adjust according to your strength!

Sit on a bench and hold a dumbbell in each hand by your side. Raise both dumbbells to your side until they are shoulder height. Lower under control and repeat.

Seated dumbbell lateral raise

- Stand tall, abs engaged, with a dumbbell in each hand.
- Keeping your elbows soft, reach your arms out to your sides, until they are at shoulder height.
- Slowly lower the dumbbells down to your sides.

Dumbbell lateral raise

- Sit on a box or bench at the edge of with feet placed a little in front of knees. 
- Bend over and rest torso on thighs. Grasp dumbbells with each hand under legs. Position elbows with slight bend with palms facing together behind ankles (as shown) or just to sides of ankles.
- Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position throughout movement. 
- Lower in a controlled manner to complete the rep.

Seated rear delt raise

Shoulder Burnout

E. Finisher
For time: 
10-9-8-7-6-5-4-3-2-1 reps of
Deficit push-ups on kettlebells (or dumbbells)
*Perform a 30 ft heavy farmers carry (using the KBs/DBs) between each set
Note for this workout, grab a heavy set of DBs or KBs. You will start by performing 10 deficit push-ups with your hands on the KB/s/DBs. Then pick them up, carry to a spot ~30 ft away & then do 9 push-ups, & then continue the pattern down to 1 push-up. If you don’t have space to walk you can just do a 20 second heavy farmer’s hold in place

- Place the kettlebells down on a mat.
-Come into a plank position with your hands holding onto the kettlebells.
-Bend your arms to lower yourself down towards the ground in a push-up.
-Push back up to the plank position and repeat.

Deficit push-up on kettlebells

*30 ft walk or 20 sec hold if you cannot walk*

- Holding onto a  kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Kettlebell farmers carry

- Holding onto a  kettlebell in each hand, stand tall and keep a forward gaze as you walk forward maintaining good posture.
- Keep the kettlebells 1-2" away from your body.

Finisher

W1/D2  Upper Body

My day was kind of in a funk and I didn’t get through the whole workout but I got a good little pump in. Can’t wait to keep going 💪🏼

Jennifer

I think I'm going to love this program. That last circuit was no joke.

W1/D1 Lower Body

I know this is progressive so I didn't want to blow myself out the gate. 6.5mph the first two rounds, 7.0mph the second two and 7.5mph the last one. I haven't done any running other than hiit sprints in a minute so this felt solid. Can definitely push for more next time, if my old runner's knee cooperates.

Your workouts are put together so well! Loving them!

W1/D3 Cardio

Ahhh so sore but this program is killer 👏🏻👏🏻👏🏻

W1/D4 Lower Body

Whitney

W1/D5 Upper Body

Misha SWB

That was doable but sooooo tough. I needed a good burn today and this did not disappoint.

HIIT left me in a puddle of sweat but loved it 👏🏻👏🏻

W1/D6 HIIT, Core, & Optional Olympic Lifting

W1/D7 Rest Day

Awesome workout. Modified it for time constraints but I was able to complete almost all the movements in 70min. Loving the program so far!

W2/D1 Lower Body

Didn’t finish! It was a killer! Definitely going to push harder next time.

Definitely stepped it up a notch this week 🥵😅😁

DIDNT get to finish but great workout so far!

W1/D2 Upper Body

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