A lower body focus workout. Today we’re working the legs and glutes.
If you’re new to exercise I recommend you follow me in the class version to help with any modifications. 
Good luck 🤩

A quick warm up to prepare the muscles and joints.
Repeat the circuit twice

Rotating the hips externally and internally to warm and prepare the joint

Hip rotations

- 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

Pushing the hips forward in a circular motion. 
Do between 5-10! In both directions.

Hip circles

Warm up

- Step forward keeping your chest up 
- Bring your back knee down until both legs are at 90 degrees 
- Step back to the initial position 
- Repeat on the other leg for 20 steps in total (10 each leg)

Forward lunge (1)

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Elevate one leg using a chair, step or sofa 
-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up
-Repeat on the other leg 

Dumbbells are optional

Dumbbell bulgarian split squat

- Lay on the floor with your legs bent and a band above your knees
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees
- Use a band and dumbbell if you can for extra intensity

Glute bridge with band abduction

Spring forward using the arms for momentum 
Step back starting with the right foot 
Repeat on the other side but step back using the left foot

Forward jump into step backs

Day 3 Lower body focus 
(The edited version)

Day 1 HIIT Training 
Class

Breathless😝!! Mountain climbers were the hardest for me.. Completed it all 4x💪🏼 Let’s go!! Team DM💗

Kathy

Loved it 🙌🏻👏🏻 #66 💪🏻💪🏻

Anita

Day 1 HIIT
 (edited version)

Day 2 - Upper body, Push
Class

After 1.5 months of being totally unbalanced (2 jobs 🤪) I am trying to get back on track 💪🏻 & starting from day 1. 
When I think of my happiest time this year, it was when I was doing your workouts 🙌🏻
Hope you are feeling better 🤗😘

Needed an early workout so did this upperbody one again.. so much faster & stronger than the first time around 💪🏻💪🏻 Happy Wednesday 😘

Won’t be able to lift my Wine after that workout 🔥🔥🔥🍷😂

Day 2 - Upper body Push 
(Edited version)

Day 3 Lower body focus
Class

Day 4 - Time to Stretch

Loved the kick, step back but I added a punch 🤜🏻 at the end for added spice😉 Amazing sweat!! 🥲

Day 5 - HIIT it out! Class

Day 6 - Lower body focus (class)

Burn baby burn 🔥 it was tough 😅 still ♥️ it

Day 3 Lower body focus (The edited version)

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