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 🥺

Debbie Macphee

- 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

Dumbbells are resting at the front of the body 
Leg stance should be narrow 
Sit down into the squat, pushing the butt back.
Ensure knees are outward and not collapsing inward.

Dumbbell Front Squat

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

-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 goblet squat

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

-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

- Place the band above your knees 
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause for 2 seconds at the top

Knee banded glute bridge

Week 8 - Saturday 
Quads & Glutes 🍑

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 ☺️💪🏻

Week 8 - Saturday Quads & Glutes 🍑

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