Good morning week 3 😅🍑 how you doin 🤣🤣

Anita

Use a chair or something you can safely sit back onto.
Raise one leg and sit back onto the chair, keeping the leg raised, push up with the leg that’s on the floor. 
Keep the movements slow and controlled

Assisted Pistol Squat

Dumbbell Reverse Lunge

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

Legs are wide and feet pointed outward
Push the butt back as you hinge at the hip
Back should be in neutral

Dumbbell Sumo Deadlift

Superset

Pop your glute band on just above the knee (if you have one) 
Lean against a chair or sofa
Take your dumbbell and place it at your hip area, now roll the dumbbell slightly higher towards the quads (gives a deeper range of motion) 
Legs are wider than hip width and toes slightly turned outwards.
Chin down, eyes looking forward 
Lowering the hips and driving the weight back up through the heels 
Really push it up at top.

Banded dumbbell hip thrusts

Single leg RDL increases 
Glute strength, Hamstring strength , lower back strength, hip mobility and balance.
Unilateral exercises are a great way to find your weak area and strengthen the weaker side of your body. 
This is a hip and hinge movement
Back is straight. 
The balancing leg has a slight bend.
Tip: focus on one point during the exercise for balance

Dumbbell single leg RDL

This is an explosive movement 
You want want to wear shoes to absorb any impact for this one.
Make sure you focus on landing quietly softly, this will help you to protect your knees.

Jump Squats

Week 3 - Monday
Hamstrings & Glutes

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 ☀️

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 - Tuesday
Upper body Pull workout

Week 2 - Wednesday 🧘‍♀️
Rest Day

Hated it and loved it 😂 My bum is numb!! increased my weights this week. I really love your workouts and your energy 💎☺️

Debbie Macphee

Week 2 - Thursday
Glute Isolation 🍑

Week 2 - Friday
Upper body - Pull workout

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 💪🏼

Week 2 - Saturday
Lower body - Quad focus

Week 2 - Sunday 🧘‍♀️ 
Rest Day

2 workouts today 🥳 had a day to catch-up cos I really want my rest day tomorrow 😂😂 
Really great tutorials Debbie 🤓😘

Too short session, shorter than usually with you 😉 but I absolutely loved it. Cute cheeky endings after each task make me giggle 🤣😘😘😘

Olya

Week 3 - Tuesday
Upper body - Push day

Week 3 - Wednesday 🧘‍♀️
Rest Day

Week 3 - Thursday
Glute day 🍑

Burpees on a Friday 😱… thats just cruel 🤣🤣

Week 3 - Friday
Upper body - Pull day

Wohoo great 🙌🏻 I love circuits 😅😅😅 big time 
Happy Sunday Debs

Week 3 - Saturday
Lower body - Quads

Week 3 - Sunday 🧘‍♀️ 
Rest Day

Week 4 - Monday 
Hamstrings & Glutes 🍑

Am I a weirdo for enjoying arm workouts? 😂 Maybe need to up my weights 😂

Week 4 - Tuesday
Upper body - Push day

Week 4 - Wednesday 🧘‍♀️
Rest day

Loved it 🙌🏻😅 definitely feel myself getting stronger 💪🏻

Week 4 - Thursday
Glutes 🍑

Week 4 - Friday
Upper body - Pull day

Week 4 done & dusted 🎉🎉🎉🎉 Wow.. time flies when you’re having fun & getting strong 💪🏻🙌🏻💗

Week 3 - Monday Hamstrings & Glutes

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