Started the workout out to heavy in weights, couldn’t finish all my sets but still feel like I got a massive workout in! 😆

Amanda Martens

Gina Talakai

Shawna-lei

Felt stronger but still challenging for my knees… still a good thorough workout :)

Jennifer Leilua

Nicole

- Goblet squats 
- Dumbbell romanian deadlifts 
- Banded dumbbell hip thrusts 

Circuit 1: Perform the moves below in order.
Rest 1-2 minutes and repeat 4x.

- Dumbbell reverse lunges 
- Ball hamstring curls 
- Lying clamshells 

Superset 1:
- Burpee thrusters 
- Wall sit

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

- Start with bar in your hands as opposed to the floor
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

DB Romanian deadlifts

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting
- keep your chin tucked, ribcage down and squeeze your glutes at the top.

Dumbbell hip thrusts

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

Dumbbell reverse lunge (10 each side)

Starting Position: Lie supine (on your back) on a mat, placing the backs of your lower legs and heels on the top of a stability ball.
Gently exhale while holding your abdominal contraction and press your hips upwards off the floor into extension by contracting your glutes (butt muscles).

Ball hamstring curls

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells. (10 each side)

Circuit

Start in a high plank position and then jump both feet forward so you’re in a low squat hold. Repeat. Engage your core!

Burpee thruster

- Hold the weight in each hand
- Place your back against the wall
- Keep your legs at 90 degrees
- Hold for time

Weighted wall sit hold

Superset

W2/D3  Leg workout- Beginners program P1

I’m sorry I ment to give you five stars not whatever it hit

Destrie

Gretchen

It was great . Had to switch lateral lunges to regular squats . My knees were weak. Thank you

Karen

W1/D1 Full body workout- Beginners program P1

Awesome intro super excited to get started!

Abbey

Trish

Starting today and feeling SUPER excited 🤩

Marta

W1/D1 Welcome to the beginners p1 program!

Had to push myself in the dumbbell area and push ups. The dips were TOUGH but loved it

Teki

Nothing for you to improve - it’s me. Dips. Did the best I could given my gym’s equipment and my stage in re-entry with strength training. Not stopping me, just getting creative with work-through. Onward.

Sara

W1/D2 Push workout- Beginners program P1

Another great one! My legs are already feeling like jello

W1/D3  Leg workout- Beginners program P1

Alicia Hodde

Margot

W1/D4 Pull workout-  Beginners program P1

Berdeen

This one was a bit hard for me because of my stomach as my problem area. However, I did not digress I still pushed myself, with my stomach all out and shizz :)

Perfect cool down after a week of burn!👍🏽

W1/D5 Optional cardio & core- Beginners program P1

W2/D1 Full body workout- Beginners program P1

Leslie

Another great workout. My arms are burning

W2/D2 Push workout- Beginners program P1

Loved this workout so much more the second week around! It flows so well and I pushed myself on the weights! Thanks so much

W2/D3 Leg workout- Beginners program P1

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