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Let's WORK for 8 weeks, TOGETHER! Home and gym versions

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Program Description

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Enjoy training sessions each week - you can jump in at any point in time.

Instructional videos to guide your training so technique is never a question.

Take your programming at home or on the go via the Somble web and mobile apps.

Track every workout and personal record — right where you train.

Program Expectations

Need help or have a question? Message your coach anytime — support is always just a tap away. Plus, the app keeps you on track with reminders so you never miss a workout or check-in.

Community Accountability

Program Preview

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Program CTA

Necessary Equipment

Your full progress history lives inside the program and on your dashboard, so you can see how far you've come and what's next.

Track your Progress

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Program Value Props

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About your Coach

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About the Methodology

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Testimonials

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JOIN A COMMUNITY THAT SHARES YOUR PASSION

Stay consistent with challenging workouts that can be done from anywhere and a community that's always with you.

Community Mission

The workout ! Darla brings over 30+ years of experience with a wide variety of class styles. Ashley 

You don't need a GYM to TRANSFORM, just your determination and a FUN workout family. 

W1/D1 - Home & Gym Version Back & Biceps

LOWER BODY - Glutes & Hammies

CORE CIRCUIT

W1/D2 Home & Gym Version - Chest + Shoulders + Triceps

LOWER BODY DAY 2 - Glutes & Quads

PILATES STRENGTH

W2/D1 - Home & Gym Version Back & Biceps

W2/D2 Home & Gym Version Chest + Shoulders + Triceps

W3/D1 - Home & Gym Version Back & Biceps

W3/D2 Home & Gym Version - Chest + Shoulders + Triceps

W4/D1 - Home & Gym Version Back & Biceps

W4/D2 Home & Gym Version - Chest + Shoulders + Triceps

W5/D1 - Home & Gym Version Back & Biceps

Core Circuit 2

W5/D2 Home & Gym Version - Chest + Shoulders + Triceps

W6/D1 - Home & Gym Version Back & Biceps

W6/D2 Home & Gym Version- Chest + Shoulders + Triceps

W7/D1 - Home & Gym Version Back & Biceps

W7/D2 Home & Gym Version - Chest + Shoulders + Triceps

W8/D1 - Home & Gym Version Back & Biceps

W8/D2 Home & Gym Version - Chest + Shoulders + Triceps

May perform this exercise on a bench or floor

Dumbbell Pullovers 

Renegade Row

Reverse Grip Dumbbell Rows

Home Circuit 1 -Back Strength

Single Arm Row

Wide Grip Dumbbell Curls

Zottman Curl

Home Circuit 2 - Back + Biceps

This can be done on the floor or using your aerobic step

Prone Y-Raise

Hold at 90 degrees for 20 seconds, then 10 small pulses 

Isometric Bicep Hold + Pulse

Sit on step or bench; elbow presses into inner thigh, curl dumbbell up, lower slowly for 3 seconds

Dumbbell Concentration Curls

Home Circuit 3 - Burn + Control

Wide-grip Lat Pulldown

Chest-Supported Dumbbell Row 

Cable Straight-Bar Pulldown

Gym Circuit 1 

Seated Cable Row

EZ Bar Bicep Curls

Wide-Grip Dumbbell Curls

Gym Circuit 2 

Cable Face Pull

Cable Isometric Curl Hold

Gym Circuit 3 - Burn + Control

Sumo Squat 

Sumo Squat Pulse

Reach Behinds

Romanian Deadlifts

Lateral Lunges

BALL or BAND Hamstring Curl 20
&
WALL SIT Abductors 20

Alternate between the 2 for 5 minutes with little to no breaks!

FINISHER AMRAP - 5 Minutes continuous 

HOME VERSION 

Barbell Sumo Deadlift

GYM VERSION

Band around feet

Extend opposite arm/leg while resisting band pull

Keep lower back pressed to floor

Banded Deadbugs

Band above knees

Hold bridge

Push knees outward against band

Banded Glute Bridge Hold + Abduction

Band around feet

Knees at 90°

Tap one foot to floor slowly

Banded Toe Taps

Band around feet

Lean slightly back

Rotate shoulders side to side

Banded Russian Twist

Band around wrists

Keep hips stable

Tap opposite shoulder

Banded Plank Shoulder Tap

Band around feet

Slow controlled rotation

Banded Bicycle Crunch

Band around ankles

Lift legs slowly

Control the descent

Banded Leg Raises

Band around wrists

Walk hands forward slightly

Return to plank

Banded Plank Walkouts

Banded Flutter Kicks

Core Circuit 1

Tempo Dumbbell Chest Press

Staggered Push-Ups

Single Dumbbell Squeeze Press

Home Circuit 1 - Chest Power + Stability

Arnold Shoulder Press

Lateral Raise to Front Raise Combo

Half-Kneeling Single Arm Shoulder Press

Home Circuit 2 - Shoulder Strength + Control

12 reps each arm; pause at full extension for 2 seconds 

Tricep Kickbacks

Tricep Push-Up

Tricep Dips

Home Circuit 3 - Triceps Strength + Burn

Barbell Chest Press

Incline Dumbbell Press

Cable Chest Fly

Gym Circuit 1 - Chest Strength + Control

Cable Rope Pushdowns

Cable Single Arm Tricep Kickbacs

Gym Circuit 3 - Tricep Finisher

DB Step-up

Heels Elevated Goblet Squats

Heels Elevated Somersault Squat

Alternating Staggered Squat

DB Quad Extensions 20 X Hip Thrusts 20

As many rounds as possible for 5 minutes straight!