Chop Wood Carry Water

Presses, rows, pullovers, and slams await you in this comprehensive upper-body workout, so grab your weights and a towel (yes, a towel!) to build head-turning muscle. You’ll finish with primal movements that enhance mobility and strength from head to toe.

This targeted workout consists of five strength exercises that will work your shoulders from every angle, improving definition, power, and strength. Test your stability learning scorpion reach!

It’s leg day again, but this time, you’ll focus on the muscles of your posterior chain, especially your hams and glutes. An 8-minute AMRAP and a final 3-1-3 drill will make sure you work your lower half hard enough to see eye-popping results.

Today, it’s all about your arms, starting with wrist mobilization to prepare you for a 12-minute EMOM that will work your bis, tris, and forearms, as well as your chest and core. Finish with a primal flow that builds endurance, agility, and coordination.

You know the drill, but Amoila keeps the challenge fresh with five sets of exercises instead of four. It’s the perfect opportunity to gauge your progress and celebrate how far you’ve come!

Enhance your performance and improve your mobility with this full-body foam rolling (i.e., “myofascial release”) session. You can stack it onto a regular workout or perform it any time your body needs a little extra TLC.