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

Anita

Providing strength in the chest, shoulders, deltoids and triceps 
Doing these on the floor is better tolerated for folk with shoulder issues than on a bench because you’re using a neutral grip and the floor limits the range of motion slightly.

Make sure your back is fully flat on the mat.  Lift your knees up and tuck under the pelvis 
Remember slow and steady, it is not a race!

Dumbbell Floor Press

The single arm dumbbell floor press focuses on your weaknesses and develops  a balanced strength

Single Arm Press

Push ups are a great exercise to strengthen the upper body. 
They work the triceps, chest and shoulders. If done correctly with good form they can also strengthen the lower back and core by engaging the abdominal muscles ( pull in the abs) 
Don’t let your butt stick up in the air and don’t let your back sink, keep everything straight.
Tip: pretend your back is as stiff as a board

Push ups

Alternate these two exercises for a total of 4 rounds

This exercise focuses on the medial deltoid (middle shoulder )
Slowly lift your arms out to the side, pause at the top, then slowly back down again.

Dumbbell lateral raise

A great shoulder exercise to improve strength, prevent injury and increase mobility.
It’s ok to start with light weights until you perfect your form. 
Gradually increase your weight as you gain strength.

Dumbbell front raise

Superset - Exercise

A great exercise to create sculpt sexy shoulders 
You can sit or stand during this workout. If you find you get back ache, sitting against a chair might help to keep your back straight and supported

Dumbbell shoulder press

Week 2 - Tuesday
Upper body Pull workout

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 😅

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 ☀️

Week 2 - Tuesday Upper body Pull workout

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