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

Anita

Lower body 
Quad focused circuit training

Alternate the 5 exercises for a total of 4 rounds.

Dumbbell Reverse Lunge

Use a chair, sofa or bed to lean against
Make sure your shoulders and head stay off of the chair.
Keep your chin down and eyes looking straight ahead.
Place the dumbbell on your hips and slightly roll up the quads (thigh). This will give you more range of motion. 
Keep your weight in your heels as you bring your hips to the top: pause for a second or two before slowly releasing on the way down.

Dumbbell hip thrusts

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

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

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

Circuit of 5 exercises

Week 3 - Saturday
Lower body - Quads

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

Good morning week 3 😅🍑 how you doin 🤣🤣

Week 3 - Monday
Hamstrings & Glutes

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

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 - Saturday Lower body - Quads

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