Anita

Olya

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

Using a chair or sofa to elevate your legs.
Place the dumbbell on your hips, holding securely to prevent it rolling down.
Really push the hips high at the top and pause for a second before you come down.
Back should be in neutral when it’s on the mat.

Dumbbell Elevated Glute Bridge

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

This is a great Glute burn 🔥
Using your Glute band, place it just above the knee and no more.
Have a wide stance  and get as low as 90 degrees 
Alternate sides

Banded L walks

Lay on a mat or carpet 
Souls of feet are touching each other 
Place the dumbbell on your hips, holding securely 
Push the hips as high as you can 
This is a faster movement, so increase the speed a little.

Dumbbell frog pumps

Superset

Legs should be wide with toes pointing outward 
Sitting back into the heels as you come down into the squat.
Elbows stay between the knees

Dumbbell Sumo Squat

Use a band with good resistance, place it just above the knee.
Step side to side with large enough steps that your band doesn’t allow anymore.
Sink a little lower and keep the back straight

Lateral Side Walks

Week 3 - Thursday
Glute day 🍑

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 3 - Thursday Glute day 🍑

Community

More workouts from Debbie Macphee