Lay on a mat or carpet 
Souls of feet are touching each other 
Place the dumbbell on your hips, holding securely 
Push the hips as high as you can 
This is a faster movement, so increase the speed a little.

Dumbbell frog pumps

Use a band with good resistance, place it just above the knee.
Step side to side with large enough steps that your band doesn’t allow anymore.
Sink a little lower and keep the back straight

Lateral Side Walks

- 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

-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

- Place your upper back on the chair or sofa 
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single leg hip thrust

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

Week 8 - Thursday 
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 ☺️💪🏻

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 - Friday
Upper body - Pull workout

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 - 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 🥺

Debbie Macphee

Week 8 - Saturday 
Quads & Glutes 🍑

Completed ✔️ 🤩  🥳

Week 8 - Thursday Glutes 🍑

More workouts from Debbie Macphee