DAY 1

INTRO TO STRENGTH

WITH JESSIE / 20 MINUTES

Start off this Intro to Strength series strong with an upper body focus to feel these muscles come alive. Tone out those arms and shoulders while sculpting your abs thanks to classic, effective moves that work multiple muscles at once.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Side Bends
45 seconds

Arm Circles
45 seconds

Wrist and Neck Mobility
45 seconds

Shoulder Circles
45 seconds

CIRCUIT

Lying Chest Press
45 seconds x 3 sets

You’ll start this class off with a classic move, the lying chest press. This version uses the Sculpt Bar instead of dumbbells, but you’re getting an intense workout either way. Work the chest, arms, and shoulders all at once with this tried and true move.

Bent Over Row
45 seconds x 3 sets

Upper body day continues with another favourite, the bent over row. This move enlists multiple muscles for help, including your biceps, upper and lower back, and even your glutes and hamstrings. This compound move works a ton of big important muscles, so it’s a beginner's strength training must.

Lateral Plate Raises
45 seconds x 3 sets

This is a killer shoulder move and you’ll want to maintain perfect form at all times to avoid injury. You’ll feel your deltoids working, your core for stability, and of course, your shoulders. The move is simple but effective -- you might need to go lighter than you’d expect on weights.

Barbell Curls
45 seconds x 3 sets

Time to work the biceps with these barbell curls. Barbell curls don’t just build up a mean bicep -- they also increase your grip strength and build injury resilience for those prone to elbow injuries.

Overhead Tricep Extension
45 seconds x 3 sets

Choose between the Sculpt Bar or plates for this move, whichever feels best for you. The bar might feel a little unwieldy at first, but it’s easier on your hands than holding the plates. Engage your core and keep your shoulders back and down to protect from injury.

MEET YOUR COACH

JESSIE

Jessica has been working in the fitness industry for 15 years, and as a full time personal trainer for the past 3 years. She believes in a holistic approach to health and sees fitness as a "long term game." With three young children, she understands the daily struggle of “mom guilt” that gets in the way of physical and mental self-care. She has lived through the transformation that happens to a woman's body during and after pregnancy (times three!) and is living proof that it's possible to be even stronger on the other side.

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