Before I talk about today’s workout, a few people have posted asking why we lift first and then do cardio and core. Your muscles have maximum energy (glycogen stores) to lift heavy at the beginning of the workout. The idea is that you’ve got max power for those harder moves. Then, you can empty your tank with HIIT cardio, burning lots of calories. As Joel says, you want to finish feeling like you’ve got nothing left.

OK, today it’s Back/Biceps – LIIFT 50/50. 3 blocks of 2 exercises each, alternating between a back move and a bicep move, both for 10 reps each. We then go into our HIIT cardio (hello, Squared Squats, Wide Mountain, and Plyo Lunges) and finish with core.

I know a lot of you are worried that your arms might get too "bulky" from lifting heavier weights. But the reality is that many of you might experience the exact OPPOSITE; gaining muscle may actually give you a leaner, stronger look. So don’t be shy, attack those curls.