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Week 1 Session 1

Session Information:

  • Rest between sets should be 60 seconds.
  • Remember to watch the tutorial videos if you are unsure on how to perform a movement.
  • Please always ask an instructor at your gym for any further assistance if you are still unsure on how to perform the correct technique.

    • Exercise List

    Warm Up - Lateral Lunges

    Warm Up - Lateral Lunges
    Warm Up - Front Lunges

    Warm Up - Front Lunges
    Warm Up - Woodchop

    Warm Up - Woodchop

    • Obliques
    Warm Up - Walk out

    Warm Up - Walk out
    Warm Up - T-Rotation

    Warm Up - T-Rotation
    Sumo Squat with Upright Row

    Sumo Squat with Upright Row

    • Quads | Glutes | Lats | Traps | Biceps
    • Dumbbells
    Cable Deadlift

    Cable Deadlift

    • Glutes | Erector Spinae
    • Cable Machine
    DB Chest Press

    DB Chest Press

    • Pecs | Triceps
    • Dumbbells | Bench
    Bent Arm Pullover

    Bent Arm Pullover

    • Lats | Pecs
    • Dumbbells | Bench
    DB Shoulder Press

    DB Shoulder Press

    • Deltoids | Triceps
    • Dumbbells | Bench
    Cable Row

    Cable Row

    • Glutes | Erector Spinae
    • Cable Machine
    Cool Down - Downward Dog

    Cool Down - Downward Dog
    Cool Down - Quad Stretch

    Cool Down - Quad Stretch
    Cool Down - Shoulder Stretch

    Cool Down - Shoulder Stretch
    Cool Down - Glute & Spine Stretch

    Cool Down - Glute & Spine Stretch
    20 Min Cardio Machine Of Your Choice (Optional)

    20 Min Cardio Machine Of Your Choice (Optional)

    • 20 min

    Manage your weight, tone
    your body and feel amazing.

    • Burn fat, strengthen and tone your whole body
    • Work out with Molly at home or in the gym
    • 70+ gym based tutorials to help you perfect your technique
    • 80+ tasty and easy to make nutritious recipes
    • Suitable for all levels to help you look and feel amazing!
    ×
    Cardio & Core Superset

    Core 5 Min No Equipment

    ×
    Chest Press

    Upper Body Reps 12 Bench | Dumbbells

    Start your plan.

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