Kelly

Brandy

A. Warm-up x 2 Sets 
A1.Plank Jack Jumping jacks x 10 reps
A2. Incline down dog to plank x 10 reps
A3. Incline scap push-ups x 5
A4. Incline push-ups x 5
*Rest 30 sec b/w sets.

B. 5 Sets:
B1. Barbell (or dumbbell push jerk)
1 x 5
1x 4
 3x 3
*Rest 1 min b/w sets
*Increasing in weight each set, try to go heavier than last week
**If you’re not comfortable with this movement, you can stick with push press or try it with dumbbells
 
C. 4 Sets:
C1. Barbell Pendlay row
1 x 12
1 x 10
2 x 8
*Rest 1 min b/w sets
 

D. 4 Sets:
D1. Seated Arnold press x 12 reps
D2. Seated concentration curls x 10/arm
*Rest 30 sec b/w sets
 
E. 4 Sets:
E1 Dumbbell skull crushers x 12 reps
E2. Incline banded push-up x 12 reps (using bench – if you don’t have a band, you can do without)
E3. Band pull-aparts x 20 reps
*Rest 45 sec b/w sets
 
F. Finisher x 3 sets
F1. Dual Kettlebell swings x 10 reps
F2. Sumo kettlebell deadlift + gorilla row (dual KB) x 10 reps
F3. Kettlebell upright row + clean and press x 10 reps (one KB)
*Rest 30 sec b/w sets, sub with dumbbells if needed

A.    Warm-up x 2 Sets:
A1. Plank Jack Jumping jacks x 10 reps
A2. Incline down dog to plank x 10 reps
A3. Incline scap push-ups x 5
A4. Incline push-ups x 5
*Rest 30 seconds between sets.

- 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.
- Jump up from that and complete one jumping jack to complete one rep of the movement.

Plank jack + jumping jack

- Start with hands on elevated surface and body at a incline
- Push hands on bench and lean back on feet into a "Down dog" position 
- Return to the incline plank position
- Repeat for recommended amount of reps

Incline down dog to plank

- Start in a plank position on elevated surface 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Incline Scap push up

- Start with your hands on a box (or elevated surface)
- Perform a push-up coming down slowly until touches that surface
- Explosively push back up until arms are fully locked out
- Keep your core engaged
- Repeat for recommended amount of reps

Incline push up

Warm Up (Upper body 2)

B. 5 Sets:
B1. Barbell (or dumbbell push jerk)
1 x 5
1 x 4
3 x 3
*Rest 1 min b/w sets
*Increasing in weight each set, try to go heavier than last week
**If you’re not comfortable with this movement, you can stick with push press or try it with dumbbells

- Standing tall, feet hip width apart and abs engaged, hold a barbell at your shoulders.
- Keeping a forward gaze, and engaging your ab muscles to avoid arching, dip at the knees and hips slightly before forcefully exploding up and using the power from your legs to help press the barbell toward the ceiling.
- Dip slightly as you press over your head.
- Lower with control and pause at the shoulders before starting again.

Barbell push jerks

C. 4 Sets:
C1. Barbell Pendlay row
1 x 12
1 x 10
2 x 8
*Rest 1 min b/w sets

- Begin each repetition with the barbell dead on the ground. Take a medium pronated grip on the bar just in front of you. Your torso should be parallel to the ground with your lower back arched and knees partially bent.
- Begin with your shoulders protracted and your thoracic spine partially flexed. Your cervical spine should be neutral. This will be your starting position.
- Initiate the pull by extending your thoracic spine as you flex the elbow, attempting to pull the weight into your abdomen as quickly as possible. Focus on squeezing your shoulders back as you perform the movement retracting your shoulder blades. There should be no movement at the hips or knees and strict technique should be utilized.
- Return the weight to the ground between repetitions.

Pendlay row

D. 4 Sets:
D1. Seated Arnold press x 12 reps
D2. Seated concentration curls x 10/arm
*Rest 30 sec b/w sets

- Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl.
- Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward.
- Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement.
- After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.

Seated Arnold press

(10/arm - 20 reps total)

- Sit on a flat bench with your legs spread, knees bent and your feet flat on the floor with a dumbbell between your feet.
- Use either arm to pick the dumbbell up and hold it with an underhand grip.
- Place the back of that upper arm on the top of your inner thigh on the same side. Your palm should be facing away from your thigh.
- Keep your arm fully extended downwards without letting the dumbbell rest on the floor.
- Curl the dumbbell forward and up in a smooth arc, contracting your biceps and upward until your biceps are fully contracted and the dumbbell is at shoulder level.  
- Return to the start position in a controlled manner and repeat on other side.

Seated concentration curls

Circuit 1

E. 4 Sets:
E1 Dumbbell skull crushers x 12 reps
E2. Incline banded push-up x 12 reps (using bench – if you don’t have a band, you can do without)
E3. Band pull-aparts x 20 reps
*Rest 45 sec b/w sets

- Lay flat on a bench, with a dumbbell in each hand.
- Keep your palms facing each other and bend at the elbows so the dumbbells go toward your head, keeping your hands far enough apart that the dumbbells go to your ears

Dumbbell skull crushers

- Start by getting a band and putting it around your back and one side of the band in each hand
- Set hands on inclined surface (bench/box) 
- There should be tension in the band at the top of the push up
- Lower down until chest touches surface and drive through the hands to reach full extension
- Repeat for recommended amount of reps

Incline banded push-up

- Stand up straight and hold an exercise band out in front of you at around chest height. 
- Your hands should be shoulder width apart. 
- Then pull the band apart, squeezing your shoulder blades together. 
- Then return to the starting position.

Banded pull aparts

Circuit 2

F. Finisher x 3 sets
F1. Dual Kettlebell swings x 10 reps
F2. Sumo kettlebell deadlift + gorilla row (dual KB) x 10 reps
F3. Kettlebell upright row + clean and press x 10 reps (one KB)
*Rest 30 sec b/w sets, sub with dumbbells if needed

- Start with kettlebells on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB's off the ground allowing it to swing between your legs
- Drive your hips forward propelling both KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebells to swing down and back between the legs
- Moving immediately into the next rep

Dual Kettlebell Swing

- Start with a wide foot stance and toes pointing out. Keeping your back straight, bend over from your hips, bend your knees and grab the kettlebell with both hands (kettlebells should be in between your feet)
- Driving through your heels, extend your hips and knees to pull the weight off the floor. Slowly return to your starting position
- Immediately go into a gorilla row 
- Hinge your hips back and bend your knees until you can reach the handles of both kettlebells.
- Grasp the kettlebells, then row them one at a time, alternating sides. As you row up with one side, push down into the opposite kettlebell on the floor. Don’t allow your hips or upper body to rise up.
- That completes one rep

Sumo Kettlebell Deadlift + Gorilla Row (dual kb)

- Stand with your feet hip width apart holding a kettlebell at the handle with both hands. 
- Leading with the elbows, raise the kettlebell along the line of your body until the hands are just under the chin. 
- Lower in a controlled manner until the you return to starting position. 

- Squat down with a straight back and grab the barbell with an overhand grip. 
- In one swift movement, lift the barbell to your shoulders and sink back down into a squat.
-Push up through your heels and extend your arms to press the barbell above your head

Kettlebell upright row + clean and press

Finisher

W5/D5  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.

Amber

W1/D1 Lower Body

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

Yessica Padilla

Ashley Chapman

W1/D2  Upper 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!

Apes

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!

W2/D2 Upper Body

W2/D3 Cardio

Week 2 almost done! That last circuit was 🔥

W2/D4 Lower Body

W2/D5 Upper Body

I NEEDED this today! Loved every second! Well, loved/hated every second.

I love how these workouts push you hard and leave you feeling awesome at the end to
Complete!

W2/D6 HIIT, Core, & Optional Olympic Lifting

W2/D7  Rest Day

The lunge and jump squat sets were 🔥 loved it

W3/D1 Lower Body

Excellent- and doable in a medium hotel gym

Nadine

Getting stronger! Using 25lb dumbbells for the shoulder finisher! Woohoo

W3/D2 Upper Body

W3/D3 Cardio

The high intensity finishers are such a game-changer.

W3/D4 Lower Body

Missy

W3/D5 Upper Body

I’m officially dead 💀 after this one

W3/D6 HIIT, Core & Optional Olympic Lifting

W3/D7 Rest Day

W4/D1: Lower Body

W4/D2 Upper Body

W4/D3 Cardio

Legs wobbling and hammies on fire 🔥 woohoo 🎉

W4/D4 Lower Body

W4/D5 Upper Body

W4/D6 HIIT, Core, & Optional Olympic Lifting

W4/D7 Rest Day

Some workouts leave you contemplating existence. This is it 🥵❤️👌

That lunge sequence was killer. Not sure I'll be able to sit tomorrow.

I am forever in love with your programming. BB squats up to 206. Pushing myself every week and it's such a love/hate thing... but more love. Lol!

W5/D1 Lower Body

W5/D2 Upper Body

W5/D3 Cardio

Finisher started like a picnic and ended like the Tropic Thunder bridge scene. 😅

W5/D5 Upper Body

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