More and more sweat 🔥. Leaking right now!

Morgan

Allyson

This one is upper body + core!

EQUIPMENT NEEDED: dumbbells (I used 20 lbs and 15lbs), medium swiss ball, pull-up bar

• Make sure to do your warm-ups and cool-downs!!

• You have 8 exercises that are broken into sets of 4.

• Each set of 4 will be repeated for 4 full rounds before moving on to the next set.

• Set your personal timer in the top right corner to for a 1-minute break in-between sets of 4.

Do this warm up before your arms + abs workout!

• Can modify without hopping by just kicking the butt with your heels.

Butt Kicks

• Flex your toes and reach them towards you when you kick out.

Heel Kick-Outs w/ Claps

• Kick the heel out as far as possible.

Standing Crossover Toe Taps

• Lift hips up and keep your ribs pulled in in your downward facing dog.

Plank to Cross Heel Tap

• Keep the feet wide and try not to rock the hips too much.

Plank Walk-Outs

• Can modify by stepping the feet in and out while still bringing the arms overhead.

Jumping Jacks

• Press firmly into the palms and draw your shoulders back when you lift up.

Reverse Table Lifts

Do this warm-up!

• MODIFICATION: do with knees on the floor.

• Start in a plank with your hands shoulder distance apart.

• Press down firmly with your palms while pressing your shoulder upwards.

• Keep your core tight & body straight.

• When you lower, squeeze your elbows into your sides.

Push-Ups

• From half kneeling position hold the dumbbell on the outside of your leg.

• Exhale and lift the weight diagonally across your body.

• Twist to the side until the dumbbell is above your head.

• Use your core to bring the weight back to the starting position.

Woodchops - LEFT

Woodchops - RIGHT

• Start with dumbbells hanging along your sides.

• Curl each dumbbell up & across the body, then lower back down.

• Bring your dumbbells to your shoulders.

• sink down to a squat

• Dip torso by bending your knees and press dumbbells back up overhead

• Keep your core tight to protect your back!

DB Crossover Hammer Curls to Push Press

• Start with feet on the ball, inner thighs locked together, & hands firmly on the floor in a high plank.

• Keep your core active and tight! Push your shoulder blades up, pressing the palms firmly down.

• Draw your knees in and off to the one side.

• Roll back out and repeat on the other side.

Swiss Ball Revolved Knee Crunches

Set 1

• MODIFICATION: do with a resistance band looped around the bar & around your feet or on your shins

• Grab the bar with your palms facing you￼

• Pull your torso up until your head is above the bar 

• Keeping your elbows close to your body

• Pause at the top and lower with slow controlled motion

Chin-ups

• MODIFICATION: do on your back instead & crunch one knee in at a time (add intensity by lifting your chest off the ground & putting your arms over your head)

• Maintain engagement in your shoulders by pulling slightly on the bar

• keep core tight & draw tailbone down/back

Hanging Alternating Knee Crunches

• Start standing with a dumbbell in each hand and knuckles facing forward.

• Draw the dumbbells up to chest height, quickly flipping the DBs and pushing them up straight over the head.

Row Flip Push

• Press your forearm firmly down.

• Keep your hips in line with the feet and shoulders!

• Dip the hips to the ground and use your obliques to lift back up.

Side Plank Hip Dips - LEFT

Side Plank Hip Dips - RIGHT

Set 2

Do this cool-down after your arms + abs workout!

• Do 40 seconds per side!

• Step outside the foot and turn the toe outwards.

• Roll to the pinky edge of the foot to open the hip.

• Optional to bend the back knee and bind with the foot.

• You can place your hand on a yoga block to make the bind more accessible.

Low Lunge Quad Stretch

• Keek hips above the knees.

• Walk your arms forward to lengthen, while dipping the chest down and opening the shoulders.

Puppy Pose

• Do 40 seconds per side!!

• Press your elbows together and reach them forward. 

• Pull your shoulder blades apart from each other.

Eagle Arms

• Press down into the your palms and squeeze the shoulders back.

• Rock back and forth SLOWLY.

Reverse Table Rocks

Do this cool-down!

W2/D3  Arms + Abs

This was great! Got a good sweat and I'm looking forward to the next!!! Thanks!!!

Brandy

So so good! I’ve been following you and taking workouts from your insta that you post so I’m pumped to get your full programs!!!

Carly

heart rate went up to 192bpm holyyy🥵💦

Shanice

W1/D1 Full Body Circuit

Veerle

Kimberly

Andrea C

W1/D2 Lower Body

Love seeing some stability ball moves!!! I also did some pull downs with my doorframe cables to sub for chin ups and subbed another ball core move for the other one that needed a pullup bar

Amazing and you are beyond beautiful! ❤️✨

Rachael

Definitely felt this one in my back & shoulders, great burn!

Lisa

W1/D3 Arms + Abs

Erin

W1/D4 Lower Body

Awesome workout! That ball move is harder than it looks and i loved the pull up to jump back to push up move!

W1/D5 Arms + Abs

Amazing! That hit! Love how well-rounded your workouts are always

Cordelia

Love your workouts!!! Feel so good afterwards.

Teri

W2/D1 Full Body Circuit

Holly

Seetha Ramasamy

Kenia

W2/D2 Lower Body

Really loved this one- very challenging! Felt like it was working on a lot of the smaller stabilizing muscles that we often ignore. New stuff was definitely working today!

W2/D4 Lower Body

I honestly was not feeling this one 😂 the moves were pretty tough.

Awesome workout! Arms are going to be sore

This one felt super hard! Lots of modifications for me

W2/D5 Arms + Abs

I’m going to feel that one in the morning! Amazing workout!

Katy

W3/D1 Full Body Circuit

Eden

W3/D2 Lower Body

Marie-Emilie

Anna

W3/D3 Arms + Abs

W3/D4 Lower Body

W3/D5 Arms + Abs

W4/D1 Full Body Circuit

W4/D2 Lower Body

W4/D3 Arms + Abs

W4/D4 Lower Body

W4/D5 Arms + Abs

Beast mode is so empowering! Love them all!

Amy Lucci

W5/D1 Full Body Circuit

W5/D2 Lower Body

W5/D3 Arms + Abs

W5/D4 Lower Body

W5/D5 Arms + Abs

Silvia

Emma

I LIIIIIIVVVVVEEEEEE!!!!! *mushu's voice*

W6/D1 Full Body Circuit

W6/D2 Lower Body

W6/D3 Arms + Abs

W6/D4 Lower Body

W6/D5 Arms + Abs

W7/D1 Full Body Circuit

W7/D2 Lower Body

W7/D3 Arms + Abs

Finding the pistol squats so hardddd ahhhhhh

W7/D4 Lower Body

W7/D5  Arms + Abs

I’ve been avoiding this workout bc of the lizards, glad i finally did it tho. Hot damnnnnn!

W2/D3 Arms + Abs

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