Upper body,  building on last weeks strength. 
Lower reps, so try aim for heavier weights.

- Lay flat on your back with your knees bent
- Drive the dumbbells up
- Engage your chest as you go up

A1: Chest bench press

- Start in a pushup position with your hands forming a triangle 
- Bent at the elbows to come down
- Keep your back straight and core engaged
- Push through your hands extending your arms to come up

A2: Diamond Push up

- Hold two dumbbells with your palms facing away from you
- Drive-up until you reach full extension
- Come down in a controlled motion

B1: Shoulder press

- Keep your chest up and core tight
- Curl the dumbbell up
- Squeeze your biceps at the top and come down in a controlled motion

B2: Bicep curl

- Place your hands on the edge of an elevated surface
- Bent at the elbows to come down
- Don't let your elbows flare out
- Come down until your arm reaches 90 degrees
- Push engaging your triceps to come up

B3: Tricep Dips

C1: Single Arm Dumbbell Swing

- Hold the dumbbell with your palm facing you
- Come down until you reach 90
- Drive-up pulling the dumbbell until it reaches shoulder height
- Keep the DB close to your body

C2: Single arm high-pull

- Place you hand on an elevated surface
- Pull the dumbbell up, keeping your elbow close to your body
- Squeeze you lat as you pull
- Come down in a controlled motion

C3: Single arm row

- Start in a plank position with your hands directly underneath your shoulder
- Bring one forearm to the ground
- Repeat on the opposite side
- Keep your core tight throughout the movement

D1: Commando

- Lay on the ground
- Bring your upper body up and knees up at the same time
- Meet in the middle
- Keep your core engaged

D2: Jackknife

- Keep your core tight throughout the workout
- With your hands on your head rotate you upper body
- Bring your elbow towards your knee
- Extend the opposite leg

D3: Bicycle crunch

Upper Body 
W2 S1

Max Weight / Strength Test
*Optional Day1*

Great workout! I can’t wait to follow this plan!

Rebecca

Upper Body
W1 D1

Kayhlia

Lower Body
W1 D2

Paola

Lauren

Full Body 
W1 D3

Upper Body
W1 D4

Lower Body
W1 D5

Great session, thank you! Those double squat jumps at the end are a killer!

Upper Body W2 S1

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