Susan

Day 8 - Welcome to week two! Your first 45 minute workout can be completed indoors and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

3D lunge

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Lower Body Warm Up

Trap Bar Deadlifts

Pop Squat

Circuit 1

Barbell Hip Thrust
Banded Hip Thrust w Abduction

**Can add a band above knees for increased glute activation

**Moderate Weight

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

Banded Hip Thrust with abduction

Circuit 2

You don’t have to use a pull up machine. Any 2 boxes (or even antiquated phone books etc.) will work!

Deficit Sumo Squats

Circuit 3

Plank DB Pass Through
Anchored Leg Drops
Single Arm Sit Up

10 pass throughs per side per round 

- Begin in a push up position with a dumbbell place on one side of your body
- With the opposite hand pull the dumbbell through to the other side

DB plank pass through

Use heavy dumbbell or kettlebell as an anchor

Anchored leg drops

Single arm weighted sit up

Ab Circuit

Day 8 
Lower Body Focused

Gabby

Anna

Day 1
Lower Focused

Day 2
Upper Focused

🔥 cardio today!! Sweat out the tequilas from last night 😂😅😅

Tati

Day 3 
Total Body Cardio

Day 4
Active Recovery/Stretch

Day 5
Lower Body Focused and Abs

Easy to follow and goes by fast 💪🏽👋🏽🙏🏼💜🎉

Day 6 
Upper Body Focused With Cardio

Day 7 
LISS Cardio And Stretch

Day 9
Upper Body Focused

WOW speechless 🙏🏼💪🏽🎉👋🏽✨🔥

Day 8 Lower Body Focused

Community

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