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Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
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Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
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Published v1
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24h
--
Dec 7
Rest Day
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Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
Rest Day
No summary yet.
Published v1
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24h
--
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Glutes and Cardio
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Published v1
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40m
4
Dec 7
High Intensity Cardio
No summary yet.
Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
4
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
Glutes and Cardio
No summary yet.
Published v1
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40m
5
Dec 7
High Intensity Cardio
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Published v1
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35m
4
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body
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Published v1
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45m
6
Dec 7
Full Upper Body Volume
No summary yet.
Published v1
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1h
7
Dec 7
Full Body Strength
No summary yet.
Published v1
--
1h
26
Dec 7
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Exercises
Standing Dumbbell Shoulder Press
Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shouldersFields Reps Weight
Set 1
Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
Set 1
Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
Set 1
Exercises
Overhead Tricep Extension
Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movementFields Reps Weight
Set 1
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight
Set 1
Exercises
Dumbbell Glute Bridge
Setup - Lie flat on the ground with your legs bent and feet flat on the ground. Your feet should be positioned shoulder width apart, externally pointed outwards slightly - Rest a dumbbell over your hips or upper thighs and cup it with your hands to keep it stable Movement - Press your feet firmly into the floor and begin driving your hips up towards the ceiling. Focus on pushing through your heels while keeping your back flat on the ground - As you push upward, squeeze your glutes at the top of the movement - At the top of the thrust, your body should form a straight line from your shoulders to your knees - Slowly lower your hips back down to the floorFields Reps Weight
Set 1
Exercises
Russian Twists
Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the groundFields Reps Weight
Set 1
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Standing Dumbbell Shoulder Press
Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shouldersFields Reps Weight
Set 1
Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
Set 1
Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
Set 1
Exercises
Overhead Tricep Extension
Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movementFields Reps Weight
Set 1
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight
Set 1
Exercises
Dumbbell Glute Bridge
Setup - Lie flat on the ground with your legs bent and feet flat on the ground. Your feet should be positioned shoulder width apart, externally pointed outwards slightly - Rest a dumbbell over your hips or upper thighs and cup it with your hands to keep it stable Movement - Press your feet firmly into the floor and begin driving your hips up towards the ceiling. Focus on pushing through your heels while keeping your back flat on the ground - As you push upward, squeeze your glutes at the top of the movement - At the top of the thrust, your body should form a straight line from your shoulders to your knees - Slowly lower your hips back down to the floorFields Reps Weight
Set 1
Exercises
Russian Twists
Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the groundFields Reps Weight
Set 1
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight
Set 1
Exercises
Rest
Move on to next round!Fields Reps Weight
Set 1
Exercises
Standing Dumbbell Shoulder Press
Setup - Stand with your feet shoulder width apart, holding a dumbbell in each hand at shoulder height and at a 90 degree angle. Palms facing outwards Movement - Press the dumbbells overhead by extending your arms, keeping your elbows slightly bent - At the top your arms shoulder be fully extended, slowly lower the dumbbells back to the starting position stopping just above your shouldersFields Reps Weight
Set 1
Exercises
Dumbbell Lat Raises
Setup - Stand straight with your feet shoulder width apart - Hold a dumbbell in each hand, with your arms fully extended by your sides, palms facing inward towards your body - Keep a slight bend in your elbows throughout exercise Movement - Slowly raise both dumbbells out to the sides, maintaining a slight bend in your elbows - Lift the dumbbells until your arms are just above shoulder height - Bring down to starting positionFields Reps Weight
Set 1
Exercises
Alternating Dumbbell Hammer Curls
Setup - Stand with your feet hip width apart - Hold dumbbell in each hand with your arms fully extended by your sides with your palms facing inward Movement - Begin by bending your elbow and lifting the dumbbell towards your shoulder squeezing at the top - Slowly lower your arm alternatively to the other armFields Reps Weight
Set 1
Exercises
Overhead Tricep Extension
Set Up - Position your legs hip width apart with the dumbbell over your head held near your upper back. Elbows should be close to your ears Movement - Slowly extend your elbows and lift the dumbbell above your head - Slowly bring dumbbell back down until you feel the stretch in your triceps - Repeat movementFields Reps Weight
Set 1
Exercises
Dumbbell Static Reverse Lunge
Setup - Stand with your feet hip width apart - Hold a dumbbell in each hand, letting them hang by your sides with your palms facing inwards Movement - Take a controlled step backward with one leg, lowering your body into a lunge position - Your front thigh should be parallel to the floor, with your knee directly above your ankle. Your back knee should lower towards the ground but don't let it touch the floor - Once at the bottom position of the lunge push through your front heel to return to the starting position, stepping forward with your back legFields Reps Weight
Set 1
Exercises
Dumbbell Glute Bridge
Setup - Lie flat on the ground with your legs bent and feet flat on the ground. Your feet should be positioned shoulder width apart, externally pointed outwards slightly - Rest a dumbbell over your hips or upper thighs and cup it with your hands to keep it stable Movement - Press your feet firmly into the floor and begin driving your hips up towards the ceiling. Focus on pushing through your heels while keeping your back flat on the ground - As you push upward, squeeze your glutes at the top of the movement - At the top of the thrust, your body should form a straight line from your shoulders to your knees - Slowly lower your hips back down to the floorFields Reps Weight
Set 1
Exercises
Russian Twists
Setup - Sit on floor with knees bent and your feet flat. Lean back slightly to create a V- Shape with your torso and thighs Movement - Lift your feet slightly off the ground and clasp your hands together - Begin to slowly twist your torso from side to side bringing your hands beside your hip or slightly past it, keeping your feet off the groundFields Reps Weight
Set 1
Exercises
Leg Raises
Set Up - Lie flat on your back with your legs straight and your arms by your sides for support Movement - Engage your core, then lift your legs towards the ceiling, keeping them straight until your body forms an "L" shape - Slowly lower your legs back down, just above the floor, without letting them touchFields Reps Weight
Set 1