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

Anita

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

-With one or two dumbbells, hold them at the front of the body in a front rack position 
- Squat down, come up, then right leg comes into a back lunge, come up, then squat, back up and then lunging back with the left leg (this counts as one rep) 
-Repeat the sequence

Dumbbell front rack squat to lunge

-Legs are hip width 
- Take a staggered stance where the big toe of your back leg is even with the heel of your front leg 
- Hold the dumbbell at your chest level
-Push the hips back, bend the knees and lower into the squat

B stance squat

-Wide stance, feet outwards 
- Dumbbell is by the chest, elbows are in
-Count to 3 on the way down, hold and count again for 3 before coming back up

Tempo Goblet Squats

This exercise emphasises a little more on the individual leg.
This is a hip and hinge  movement, so please make sure you’re bending at the hip only, the back stays straight, chin is down to keep the neck in line with the spine.

B Stance Good Mornings

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

Week 4 - Thursday
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 - Thursday Glutes 🍑

Community

More workouts from Debbie Macphee