rodney

John Wick

Nicole16

Really good mix of everything!! Currently dripping sweat 😅

Krystal Gamino

This is a fun yet killer workout to work on that hourglass figure🤩 A mix of Biceps, Glutes & Abs!

*Make sure to pick a challenging weight the higher reps use lower weight & lower reps use heavier weight*

Items/machines used:
•dumbbells 
•barbell 
•hip thrust machine or can use barbell for hip thrust!

After you crush this workout! Please let me know how it was & if you have feedback!

Abby❤️

- Grab the handle with a neutral grip
- Pull down towards the top of your chest
- Keep your elbows close to your body
- Engage your lats as you pull
- Extend your arm to return the handle to starting position
- Complete desired reps then repeat on the opposite side

Single arm d-handle lat pulldown

- Pull towards your face letting your elbows flare out  
- Pause and return to the initial position

Kneeling face pull

- Bend your knees bringing the feet flat on the floor hip width apart
- Lift your hips up towards the ceiling
- Lower down towards the ground and repeat

Table top hip thrusts

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

- Lying on your back with your knees stacked over your hips, legs bent to 90 degrees 
- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the floor

Crunches w/ feet up

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Start in a low plank position
-  Rotate your hips from one side to the other
- Keeping your back flat and your core engaged

Low plank hip dips

HOURGLASS WORKOUT⏳
(Back, Glutes & Back)

Glutes & Hammies (at home)

Think you are doing a great job.. longer workout maybe you can get a partner like a competition..

Charles Wright

Can’t hardly walk it burned so good 🦵🏻

Megan

My legs feel like jello after this one! Great leg day!!

Emily Anderson

KILLER GLUTE & QUAD DAY🔥

Parker Hodge

Damian

Chest, Tricep & Shoulder Workout (at gym)

Madison

BACK & BICEPS (gym)

Crystal Castillo

Anthony

Geena

Shoulder Workout (dumbbells)

It was awesome! I felt every muscle group getting a workout!

Loved it I was still able to do all of the things while pregnant. Love the layout too.

Logan

Great workout! Getting back into it since having flu this week!

Alex

Full body with Dumbbell!

Loved it!! I def can feel the burn!!!!🔥🔥

There so fun they make me exited for the next workout every time🤟🏻

James

Dumbbell Chest/ Tricep Workout💪🏼

TRY TO RUN 1-4 non stop full sets honestly 5. I don't hit because I don't have equipment for that.... Feel the Burn! Remember why you started!

HOURGLASS WORKOUT⏳ (Back, Glutes & Back)

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