Fantastic workouts! Well done Debby!
I feel it more with you than I do at the gym and there I would be spending hours 🙈.
I have sent some friends todays workout as a gift 😂 love that feature too 💪🏼

Debbie Macphee

Dumbbells are resting at the front of the body 
Leg stance should be narrow 
Sit down into the squat, pushing the butt back.
Ensure knees are outward and not collapsing inward.

Dumbbell Front Squat

- Begin with a dumbbell in each hand
- Place one foot on the chair, sofa or step and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
-For quad focus, Upper Body should be upright 
For more glute focus, lean a little more forward

Dumbbell Bulgarian split squats

-With one or two dumbbells, hold them at the front of the body in a front rack position 
- Squat down, come up, then right leg comes into a back lunge, come up, then squat, back up and then lunging back with the left leg (this counts as one rep) 
-Repeat the sequence

Dumbbell front rack squat to lunge

Dumbbell Romanian deadlift 
This exercise increases Glute, hamstring and lower back strength 
It is a hip & hinge movement, so please make sure your back is straight, by pushing the hips back horizontally 
Tip: imagine you’re trying to hit the wall with your butt, as soon as you feel the stretch in the back of the legs, come back to the start and repeat.

Dumbbell RDL

You will need something to step up onto.
The higher the more difficult and challenging the exercise will be.
Lean into the step up and always keep this movement controlled

Dumbbell Step Ups

Using a Glute band, place it above the knee
Take a wide stance 
Sit back into the heels as you come down I to your squat, the butt pushes back as if wanting to touch the wall behind. 
The knees should push outwards and not inward.
Once you’re at the bottom, pulse twice (half squat) before coming back up.

Banded double pulse squat

Week 2 - Saturday
Lower body - Quad focus

Kaye

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 😅

Anita

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 🍑

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

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

Week 1 - Friday
Upper body Pull workout

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 2 - Saturday Lower body - Quad focus

Community

More workouts from Debbie Macphee