- 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 the exercises 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 6 - Friday
Upper body - Pull workout

Week 5 - Monday
Hamstrings & Glutes 🍑

Week 5 - Tuesday
Upper body - Push day

Week 5 - Wednesday 🧘‍♀️
Recovery Day

Week 5 - Thursday
Glutes 🍑

Running a little behind but never quit ☺️💪🏻

Anita

Week 5 - Friday
Upper body - Pull day

Week 5 - Saturday
Quads & Glutes 🍑

Week 5 - Sunday 🧘‍♀️
Recovery

Week 6 - Monday
Hamstrings & Glutes 🍑

Week 6 - Tuesday
Upper body - Push day

Week 6 - Wednesday 🧘‍♀️
Recovery

Week 6 - Thursday
Quads & Glutes 🍑

Week 6 - Saturday
Quad & Glute focus 🍑

Week 6 - Sunday 
Recovery

Week 7 - Monday 
Hamstrings & Glutes 🍑

Awesome.. as always 🙌🏻💪🏻🔥😅

Week 7 - Tuesday 
Upper body - Push day

Week 7 - Wednesday 🧘‍♀️ 
Recovery Day

Week 7 - Thursday 
Glute Focus 🍑

Week 7 - Friday 
Upper body - Pull day

Week 7 - Saturday 
Quads & Glutes 🍑

Week 7 - Sunday 🧘‍♀️ 
Recovery Day

Final Week 8 - Monday 🥳 
Hamstrings & Glutes 🍑

Week 8 - Tuesday 🥳 
Upper body - Push day

Week 8 - Wednesday 🧘‍♀️ 
Rest day

Week 8 - Thursday 
Glutes 🍑

Week 8 - Friday 
Upper body - Pull day

First week doing you’re workouts. I love them! Quick but I’m so sore the next day. I really feel it 😰
I love the structure, the layout, you’re cuteness but with a no nonsense twist 😂. For the first time I look forward to my exercise. Thanks you 🥺

Week 6 - Friday Upper body - Pull workout

More workouts from Debbie Macphee