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Mona de Lacey
December 25, 2023

Firstly, I want to wish you all a very happy holiday season with all your friends and loved ones ❤

Welcome to Week 2, Day 1 of our 21-Day Upper Body Challenge! You've already accomplished so much, and today marks the beginning of a new phase in our journey - a phase where we elevate our strength and embrace our inner power.

Today's Powerful Workout Plan:

  1. Deadlifts - 3 sets of 8 reps

    • A phenomenal exercise for overall upper body strength. Focus on form and controlled movement.

  2. Single Arm Standing DB Press - 3 sets of 8 reps

    • This dynamic exercise will challenge your power and muscle coordination. Feel the energy surge with each lift!

  3. Pull-Ups or Assisted Pull-Ups - 3 sets of as many reps as possible

    • Essential for strengthening your back and arms. Embrace each rep as a step towards a stronger you.

  4. Dumbbell Squats to Overhead Press - 3 sets of 10 reps

    • A compound move targeting multiple muscles at once. Squat deep and press with power!

  5. Renegade Rows - 3 sets of 10 reps each side

    • Perfect for core stability and upper body endurance. Stay balanced and push through the challenge.

As we progress through this week, remember that it's about more than just physical strength. It's about the mental and emotional resilience you build with each day of the challenge. You are becoming more powerful in every aspect, and I am here to support you every step of the way.

A Few Reminders:

  • Stay hydrated and nourish your body with the right foods. Your body needs fuel to perform at its best.

  • Rest is just as important as the workout. Listen to your body and give it the recovery time it needs.

  • Celebrate your progress, no matter how small it may seem. Every step forward is a victory.

You are doing incredibly well, and I am so proud of each one of you. Let's tackle Week 2 with determination and enthusiasm!

Keep pushing, keep growing, and let's make this week unforgettable.

Yours in Strength and Health,

Mona

You can find your week 2 day 1 video below, I would recommend watching it so that you can make sure you know exactly how to do each movement.