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

Anita

-Stand slightly more wider than hip width.
- Hold a dumbbell in both hands as though you are cupping a goblet 
-Elbows are bent so that the dumbbell is positioned at the Centre of your chest.
-Engage you’re core, look straight ahead.
- Press the hips back and bend at the knees to perform the squat.
-Focus on keeping your chest talk as you’re lowering into the squat. All the should be in your heels and be aware that you’re not coming up onto your toes.

Goblet squat

- Begin with a dumbbell in each hand
- Place one foot on the chair, sofa or step and move forward a few inches so the front knee is bent to 90 degrees
- Push hips back and lower down until your back knee almost touches the floor
- Push through your heel and stand up
-For quad focus, Upper Body should be upright 
For more glute focus, lean a little more forward

Dumbbell Bulgarian split squats

Take the weights in both hands.
Step your  leg behind the other and get a low as you can. 
Leaning a little forward to target the Glutes.

Dumbbell Curtsy Lunge

Dumbbell Reverse Lunge

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 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 4 - Saturday
Quads & 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 4 - Saturday Quads & Glutes 🍑

Community

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