Week 2: Thursday

Day 5, Team! As we progress, make sure to keep focusing on your form, especially as we make the moves more difficult. We’ll be adding holds to movements, extra reps, and a finisher that’s going to test your physical AND mental strength!

Week 2: Tuesday

In Week 2, we start to advance! This workout repeats the same movements from Day 1, and with the same equipment. We’ll be making the moves more difficult, adding some reps, and challenging ourselves with a spicy finisher. Get ready to leave it all on the mat, Team!

Upper Body Dumbbells

Start with a dynamic warm-up, move through 7 exercises to strengthen your upper body, and finish with some core! Use whatever weight you’re comfortable with, Marcus is using 2 20lb. dumbbells.

Training Time

Time to train, Team! Join Coach Luka for this intermediate dumbbell routine. This explosive workout uses strength sets to get that heart rate up quickly.

Week 4: Saturday

Team! You made it! This is our final workout. It will be challenging, but you are MORE than equal to it. How are you feeling in your body? How has your mindset shifted? Make sure to take time and reflect after this workout and see how far you’ve come!

Week 4: Thursday

You’re almost there, Team! As we move through these moves for the last time, let’s work on controlling our eccentric movements and making these our best reps yet.

Week 4: Tuesday

Welcome to your fourth and final week, Team! We’re stepping it up a notch with some slower eccentric movements and a very spicy finisher. Play close attention to how you’re feeling this week, and get ready to finish strong!

Week 3: Saturday

Step up your game for Day 9! We’re adding weight, adding reps, and finishing this week STRONG! Keep tuning into your body, feel how your muscles are working, and make sure that form is on point. Make sure that you’re tracking your wins every week and seeing how you’ve pushed yourself!

Week 3: Thursday

Keep it up, Team! On Day 8, you’ll hopefully be able to feel yourself getting stronger and more powerful. Make sure that you’re still checking in with yourself though, and make adjustments as needed. Only push through discomfort and never pain!

Week 3: Tuesday

Week Three, Team! Focus on putting in extra work now that you’re comfortable and confident in the moves. Today, we add extra reps on top of holding some of the moves. Keep pushing through!

Week 2: Saturday

Finish strong this week, Team! Keep up your momentum, keep challenging yourself, and definitely keep focusing on form and control. Let’s see if you can beat your V sit-up numbers from last week!

Week 1: Saturday

After a quick warm-up, Day 3 begins with testing your control. Can you maintain your form while moving slow? Keep concentrating on learning the moves and getting comfortable and confident in them!