- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

Superman

- Pull the dumbbell up keeping your elbow close to your body
- Engage your lat as you pull
- Keep your hips squared

Start off with body weight first, you can add weights once you’re feeling stronger

DB renegade rows

- Place your back flat on the mat 
- Keep a slight bend at the elbow as you lower dumbbell back 
- Focus on engaging your lats as your pull the dumbbell forward

Dumbbell pullover

Alternate each exercise for a total of 4 rounds

Using a chair or step to lean on 
Have a staggered stance for stability 
Keep your back straight, shoulder sits back 
Keeping the elbow in and ensuring it doesn’t flare out away from the body.

Single arm dumbbell row

- Hold the dumbbells with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbells toward your shoulders 
- Pause at the top then lower under control

Hammer Curl

Superset

Lean over, hinging at the hip
Back is straight
Shoulders retracted, not letting them round, sit them back 
Elbows kept in as the dumbbell comes towards the chest 
Tip: Imagine you’re trying to get your shoulder blades to touch

Dumbbell Row

Week 4 - Friday
Upper body - Pull 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 😅

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 - 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

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

Week 4 - Friday Upper body - Pull day

More workouts from Debbie Macphee