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Week 1 Session 1

gym workout

Session Information: Sets and reps are given below. Rest between sets should be 60 seconds for each exercise. 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 | Deltoids
  • Dumbbells
RDL

RDL

  • Hamstrings, Glutes | Erector Spinae
  • Squat Rack
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
Molly Smith doing a dumbbell single arm row

DB Single Arm Row

  • Traps | Lats | Biceps
  • Dumbbells | Bench
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!
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Cardio & Core Superset

Core 5 Min No Equipment

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Chest Press

Upper Body Reps 12 Bench | Dumbbells

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