Brandy

Last day of the program!! You are officially a beast! Congrats!

A. Warm-up x 3 sets 
A1. Jumping jacks x 30 sec
A2. Plank hold x 30 sec
A3. Air squats x 30 sec
A4. Standing twists x 30 sec
*Rest 30 sec
 
B. Re-test “Ellen” Benchmark workout
3 Sets for Time:
B1. Burpees x 20 reps
B2. Alternating Dumbbell Snatches x 21 reps
B3. Dumbbell Thrusters x 12 reps
*Women try for 15-35# DB’s, Men try for 25-50# DB’s
**See if you can beat your score from week 2! Or see if you can use a heavier weight
 
C. Core workout x 3 Sets:
C1. ½ Turkish get-up x 6/side
C2. Lying leg lifts x 10 reps
C3. Low plank hip dips x 10 reps
C4. Low plank hold x 10 sec
*Rest 30 sec b/w sets
 
D. Optional Core Challenge x 2 Sets:
D1. PVC behind the neck sit-ups x 10 reps
D2. PVC around the legs sit-up x 10 reps
*Rest 1 minute
*Note: these movements are harder than they look! Grab a PVC or broomstick, challenge your core, and see how many you can do!
 
Optional Olympic Lifting
 
E. Power Snatch
1 x 4
2 x 3
3 x 1
*Increasing in weight each set
 
F. Clean
75% x 2
80% x 2
85% x 2
90% x 1

A.    Warm-up x 3 sets
A1. Jump rope x 30 seconds
A2. Plank hold x 30 seconds
A3. 180 squat jumps x 30 seconds
A4. Standing twists x 30 seconds
*Rest 30 seconds

- Make sure to grab a rope that fits your height. When standing on the rope with your feet the handles should come up to your armpit area.
- Hold the rope in your hands with your hands slightly in front of your hips and stand tall. 
- Jump a few inches off the ground. Keep your torso upright and your body straight. 
- Spin your wrists so the rope passes under your feet once with every jump.

Jump Rope

- Place your hands on the ground right underneath your shoulders 
- Come up on your toes and make your body as straight as possible 
- Keep your core engaged the entire time and make sure your hips don't sag or are elevated too high.

High plank hold

- Start with feet shoulder width apart
- Squat down and send hips back until you are below parallel
- Push through your feet and explode up at the same time rotate 180 degrees so you are facing the other direction and once you land squat down below parallel again 
- That completes one rep
- Repeat for recommended amount of reps

180 Squat Jumps

- Start in standing position with feet under hips
- Twist your torso to the left and step out with your right foot and then switch sides.
- That completes one rep

Standing twists

Warm Up (Full Body)

B. Re-test “Ellen” Benchmark workout
3 Sets for Time:
B1. Burpees x 20 reps
B2. Alternating Dumbbell Snatches x 21 reps
B3. Dumbbell Thrusters x 12 reps
*Women try for 15-35# DB’s, Men try for 25-50# DB’s
**See if you can beat your score from week 2! Or see if you can use a heavier weight

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

Burpee

- Start with a dumbbell directly below you so that you are standing over it evenly. Squat down so that you are in a similar start position to a deadlift, with the chest and head up and shoulders slightly higher than the hips.
-Lift the dumbbell with the legs and back, coming straight up with the dumbbell, making sure not to bend the arm early. The arm should remain straight until the dumbbell gets to about the hip, in which the momentum from the first part of the pull should seamlessly transition into the arm, pulling upward on the dumbbell to continue its ascent. Once you have pulled as high as you can, turn the elbow underneath the dumbbell to end up with the weight overhead.
-Once the dumbbell has traveled overhead, dip while receiving the dumbbell.

Dumbbell alternating snatch

- Shoulder-width stance 
- Dumbbells rest on shoulders
- Hips descend back and down
- Hips descend lower than knees 
- Knee in line with toes 
- Hips and legs extend rapidly, then press 
- Heels down until hips and legs extend 
- Complete at arm extension

Dumbbell thruster

Re-Test "Ellen" Benchmark

C. Core workout x 3 Sets:
C1. ½ Turkish get-up x 6/side
C2. Lying leg lifts x 10 reps
C3. Low plank hip dips x 10 reps
C4. Low plank hold x 10 sec
*Rest 30 sec b/w sets

(6/side - 12 reps total)

- Using a dumbbell or kettlebell lie faceup on floor and hold weight to your chest. 
- Bend one leg and place that foot flat on the floor. Keep your other leg straight
- With the same hand on the side of bent leg, press the weight straight above your left shoulder. Keep your arm locked out. 
- Place other arm out to your side so that it forms a 45-degree angle with your body, palm down.
- Push off your bent leg foot; punch upward with the weight, and forcefully press your elbow into the floor so that your torso rises up and your weight shifts onto your right forearm. Your right leg should remain straight. Keep your eyes on the weight the entire time
- Without allowing your forearm or hand to leave the floor, rotate your right hand so that your fingertips are pointing at 45-degree angle away from your body. Then press away from the floor with your right hand as you lift your forearm and lockout your elbow. Pause. Reverse to starting position to complete rep.

One half turkish get up

- Lay with your legs straight up, and glue your lower back to the floor.
- Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch, then return to the starting position.

Lying leg raises

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.
- Keeping your upper body as stationary as possible swivel your hips side to (rotating your hip area).

Low plank hip dips

- Get into plank position on forearms (not hands)
- Be sure to keep your body in a straight line and not have you hips sinking or being too high.

Low plank hold

Core Workout

D. Optional Core Challenge x 2 Sets:
D1. PVC behind the neck sit-ups x 10 reps
D2. PVC around the legs sit-up x 10 reps
*Rest 1 minute
*Note: these movements are harder than they look! Grab a PVC or broomstick, challenge your core, and see how many you can do!

- Using a PVC pipe (or broomstick)
- Lie flat on your back with knees bent and feet on floor 
- Hold the PVC pipe with both hands in a wide grip behind your head 
- Complete a sit up while holding the PVC pipe (try to sit all the way up until in a sitting position)
- Lower back down in a controlled manner to complete one rep

PVC behind the neck sit-ups

- Using a PVC or broomstick 
- Lie flat on your back and grip the PVC in a shoulder width grip and place above your head
- Start in a hollow body position with head, shoulders, arms, and legs are off the ground
- Start the movement by tucking your legs and sitting up while bringing the PVC pipe around your legs to where they are underneath
- The, reverse this movement and return to a hollow body position to complete one rep

PVC around the legs sit-up

Optional Core Challenge

E. Power Snatch
1 x 4
2 x 3
3 x 1
*Increasing in weight each set

- Hip width stance
- Hands wide; the bar rests in the crease of hips when standing 
- Shoulders slightly in front of the bar at starting position maintaining lumbar curve
- Hips & shoulders rise at the same time
- Push feet through floor & keep arms straight until hips & legs extend
- Torso rises vertically and hips extend rapidly then shrug shoulders & pull yourself under the bar with your arms
- Catch in a partial overhead squat & complete by standing up to full extension

Barbell power snatch

F. 4 Sets:
F1. Hang Clean 
1 x 2 @ 75% 
1 x 2 @ 80% 
1 x 2 @ 85% 
1 x 2 @ 90% 

- Hands grip the bar overhead shoulder width apart (or a littler wider if needed)
- Deadlift the bar to the hang position 
- Extend hips and legs rapidly
- Shoulders shrug followed by a pull under with the arms
- Bar is received in a full squat, then stand to full extension

Barbell hang squat clean

W6/D6  HIIT, Core, & Optional Olympic Lifting

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!

Kelly

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. 😅

W6/D6 HIIT, Core, & Optional Olympic Lifting

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