Great workout as always. I had surgery a few weeks ago and just getting back to working out, so I didn’t complete all of it. Thanks G! X

Theresa

Camilla

Do you have any tips on how to start the dumbbell hamstring curls?

Saringi

Kristina Copeland

Laura

Had to skip a few bits today due to time restrictions but I'm gonna feel it tomorrow!

Tiff

Absolutely LOVED this one. Not gonna lie, took me a minute to figure out how to place that dumbell between my feet 😂

Silvie

LOVE the new moves! Those hamstring curls are wild

Baylea

I love this one!! I love the hamstring curls!

Maggie

I absolutely loved this set! Especially the dumbell hamstring curls, those were so fun!

Abby

Ooohhhh new challenges. Making my body rethink! The raised lunges were wobbly so weight free this round. Love the hamstring curls &
RDLs 🔥💪💪

Lovely session! I feel good about myself for doing it even though I had to push myself to go through with it. 
Have a wonderful day Georgina!

Miralda

Warm up with RB
Squats x10/12
Crab walks x10/12
Glute bridges x10/12
x3

DB elevated backwards lunges 3x10/12
(2 second pause)

DB Step ups 3x10/12
(Use a chair, your stairs, a step as a substitute)

DB RDLS 3x10/12
(3 second eccentric)

Superset
DB Elevated glute bridge x10/12
(1 full rep, 1 pulse)
SL BW glute bridge x8/10
x3

Hamstring curl with DB 2x10/12, 1xfailure

- Stand with feet shoulder width apart and a band just above your knees 
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Squats with resistance band

- Position a band around your legs just above your knees
- With your knees slightly bent, take slow lateral steps
- Keep your hips down and toes pointed forward

Crab walks with resistance band

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridges with resistance band

Warm Up

- Begin by standing both feet on the plate
- Step one foot behind you and lower down until your knees are both at 90 degrees 
- Press through the front heel and stand back up
- Complete desired reps then repeat on the opposite side

Elevated backwards lunge

- Holding dumbbells at your sides, chest lifted and shoulders back
- Place foot up onto the box and push through your heel to stand up
- Bring the other leg up
- Step down and repeat 
- Complete desired reps then repeat on the opposite side

Dumbbell step ups

- Begin with dumbbells in each hand and feet hip width
- Press hips back and slowly lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDLs 3 second eccentric

- Place the dumbbell on your hips and elevate your feet
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause and hold at the top
- Lower with control

Elevated dumbbell glute bridge with pause

- Elevate your heels onto a bench
- Raise one leg off the bench
- Push through your heel to raise your hips
- Engage your glutes as you lift
- Lower back to starting position 
- Complete desired reps then repeat on the opposite side

Single leg elevated bodyweight glute bridge

Superset

- Hold the dumbbell with both feet
- Bring the dumbbell toward your glutes 
- Focus on the mind muscle connection with your hamstrings

Dumbbell hamstring curl

W1/D3  Lower Body | Hamstrings & Glutes

Yesenia

Love the upped challenge from the first series! So thankful to have this program

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

Those dumbbell 21s!!! Such a great challenge

Felt so good to do a full workout. Been on vacation this week and tried to get it in as I could.

W1/D4  Upper Body | Back, Biceps & Triceps

Corinne

W2/D1  Lower Body | Quads & Glutes

Natalie Luck

W2/D2  Upper Body | Chest & Shoulders

W2/D3  Lower Body | Hamstrings & Glutes

W2/D4  Upper Body | Back, Biceps & Triceps

Klaudia

Oh wow that was a tough one, but I managed a hip thrust pb of 30kg 💪 so proud of how far I've come ❤️

Kicking off week #3 by dedicating these workouts to Grandad Brian. ♥️

W3/D1  Lower Body | Quads & Glutes

Any tips you have on transitioning from knee pushups to off knee? I tried the bench today and it was an epic fail lol. Anything I can try between the two?

I always forget what a shoulder burner this one is! May not be able to wash my hair later! 🤣

🔥🔥🔥 it’s 4th of July in America which I love but also it’s a lot lol. Crowds, my kid has too much sugar etc 🤣 Working out my anxiety so i can be a chill mom. Also thank you for reminding us we can eat all the foods and no one should care.

W1/D3 Lower Body | Hamstrings & Glutes

Community

More workouts from Georgina Cox