Those back burners are so effective for what seems a simple movement! 
Also apart from the stance U’s there a difference between the rear delt flys and the single row? Are they targeting different muscles Debbie? Xx

Kaye

Shew... felt that last set..burn baby burn 💪🏼

Anita

Lean over, hinging at the hip
Back is straight
Shoulders retracted, not letting them round, sit them back 
Elbows kept in as the dumbbell comes towards the chest 
Tip: Imagine you’re trying to get your shoulder blades to touch

Dumbbell Row

A great body weight exercise for your back

Back burners

Alternate these two exercises and complete 3 rounds

Leaning forward, pushing the hips back horizontally 
Back is straight 
Shoulders are retracted as you pull the dumbbell upwards.

Dumbbell rear delt fly’s

- Place your back flat on the mat 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Superset Exercise

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

Using a chair or step to lean on 
Have a staggered stance for stability 
Keep your back straight, shoulder sits back 
Keeping the elbow in and ensuring it doesn’t flare out away from the body.

Single arm dumbbell row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Week 1 - Friday
Upper body Pull workout

First workout after months 🤪😅 Thank for it 😎

Sandra

Those Banded L walks 😅😅😅The rest of the exercises I get through relatively good. Using 3kg weights in each hand. Will go buy complete set.
Thank you for the push
Loving the sweat 😅

Week 1 - Monday 
Hamstrings & Glutes

Love, love, love your workouts! Just perfect and simple! Burning from yesterday and today ☺️💪🏻

Michelle Cook

Love these workouts as I can adapt the reps and sets to my level. My muscles have been aching but it does get easier, I’m still not strong enough to do them all but I like a challenge :-) What I also like about them is when you’re struggling for time there’s always something you can fit in to your time limits. I’ve worked out a lot over years but find these workouts very effective in such a short time.

Ruth

Week 1 - Tuesday
Push Workout 💪🏼

🤩 there is no „rest“ day with a dog 🥰🐕 today 6,4km walking 🎉

Week 1 - Wednesday 🧘‍♀️
Rest day

Bit wobbly on the curtsy lunges! 😂😂😂😂😂

Working out with muscle soreness is hard 🤪🙈💪🏻

Think I woke up the neighbours 🎶🎶🎶😂 phew, great session.. 🔥

Week 1 - Thursday
Glutes 🍑

Week 1 ✅ 🥳 Thank you Debbie for your energy, motivation & always answering my questions so quickly 🤜🏼🤛🏼 Happy weekend ☀️

Lali

Week 1 - Saturday
Quads & Glutes

Week 1 - Sunday 🧘‍♀️ 
Rest Day

Week 2 - Monday
Hamstrings & Glute workout

Sore 😂 I got boosted yesterday but I did it.. no excuses 💪🏼🤜🏼🤛🏼

Week 1 - Friday Upper body Pull workout

Community

More workouts from Debbie Macphee