I’m not going to lie….. this is my least favourite with crunchy knees and no balance 😫 but I feel great that I manage to get through it! Xx

Louise Scotchbrook

This was a heavy workout with 4 sets🤣🥵but i did it💪

Monica helen Skjerdal

Forgot to complete in on the day, my glutes were on fire.

Sarah

Omg!! That was the hardest one yet I am dead 🥵

Katie

This was a killer! Feels like a weight and cardio all rolled into one, absolutely loved it but my muscles will be burning from this for sure 🙂 I haven't stuck with a similar type of workout regime for this long (Week 3) in a long time but I'm looking forward to these workouts and feeling a tiny bit stronger for them each week.

Agnes

This workout woke up and chose violence. Those Dumbbell Split Squats were so damn brutal. But nothing hits like the dopamine when you're on those last few reps and you know that you're about to finish one more incredible workout!

Luciana

That was unreal. The extra reps really are paying off.🦵🍑

Eleanor White

Emily

Maggie

Camilla

Was much more challenging than previous ones 😅 feeling exhausted and strong haha

Nizan

Jelly legs today. The superset is a killer. But proud I was able to finish the workout:)

Ana Maria Macovei

My split squats improved significantly after watching your video to fix my form. Felt wayyyy better this time around

Kristin

Adding the extra rep set really made me sweat. 10/10

Caiti

Only realised when I came to do the workout that an extra set of each workout was added on this week 😅 legs are shaking, but definitely in a good way 💪🏽

Lucy

I’ve just finished that after 4 weeks of stop because of some health issues.. and it’s been haaard! I’ve had some troubles with the walking lounges and I’ve preferred to reduce the repetitions, but still I feel proud of my self 😍💪🏻

Valentina

The split squats... So bad but also so good 😊

ciara savage

That 4th set had my legs on fire, feeling so strong now 💪

Izzy

Really felt the extra round of everything but also upped some weights and felt strong 💪

Sian

Taking it up a level woohoo!! 🙌🏻💪🏻❤️

Clare

I wasn’t feeling well today so couldn’t finish, but I enjoyed the exercises I managed and pleased I listened to my body and stopped!

Louisa

I wasn't sure I'd manage four rounds... but I did 👏

Klaudia

I was feeling it at the warm up 🫣 loved it 😍

OMG 4 rounds 🥵 that was tough but greaaaaat 🔥🫶🏻

Monica

Lasted about 5 seconds on wall sit. That 4th rep on everything killed me off

Tiff

This is always my hardest workout of the week, always on 🔥 after! However third week completing and the sets have increased and so has the weight slightly 💪🏼

Kerry

Struggled with the walking lunges as right knee started to hurt.  I did static lunges instead.

Lindsay Sedwards

This one was definitely the most difficult for me so far. SWEATING n burnin 🙌🙌🙌

Kelsey

It got harder towards the end but feels bloody good! Had to swap out a couple exercises due to my foot/knee injuries so I did some of my physio exercises instead. Happy Tuesday! X

Samantha

This was great, challenging and empowering 😊

Diana

Rocio

Noura

I'm dead😅 Any suggestions for someone who can't do split squats? I've tried putting my back foot lower, but I can still only do a handful. I assume a few proper ones are better than only going halfway? You video was really helpful to get the weight on my heel and off my knees though!

Trudy

I hate this but i always love this too! 💪 to day it feel hard to do. I almost quit, but with The rage i did it. And feel good.

Henna

Goshhhh, that was hard. But I pulled trough

Sofia

Okay, hang on, let me catch my breath. That was challenging! Increasing the sets really put me through my paces, but I did it and feel great! 🙌🏻

Steph

Wow the 4 sets really did it 🔥🔥🔥🔥

Aleksandra

A lot of sweat today! The 4 sets of each really spiced things up but I was pleasantly surprised since I managed to do each set with not much difficulty. The split squats were a killer, as always but I managed to to do them correctly and I went up in weight in the last set.

Modified the lunges with split squats using an upright bench to hold on due to RA joint pain doing the higher impact version. Nonscale motivation for the day is I can feel my body becoming more mobile with greater range of motion. :)

Doris

Ivette

Proud of myself for completing this one 🤪

Day one of week 3 did not disappoint! Really stepped it up a notch and I loved it!

Sweating my ass off and it feels so good!

Toree

I love these workouts!! Today was a real push but feel so good 🤩

Ellie

Split leg lunges extra set got my legs burning ☠️😆

Jessie

Those extra sets really made a difference. It was really hard 😅

Rachel

I hadn't done exercise since covid began and was really putting off getting back into it but i've found your app has given me the encouragement to make a start and get going (even if progress is slow). Also your instagram is so full of positivity and girl power and is so refreshing compared to lots of other fitness accounts that are so image and results focused. Keep doing what you're doing gal 🧡 x

Elise

Absolutely loved this! The added set really helps you see the strength you’ve built up.

Warm up circuit:
- Squats w/ resistance band 4 x 10
- Glute bridges w/ resistance band 4 x 10
- Abductor w/ resistance band 4 x 10

Workout:
- Goblet squats 4 x 10-12
- Dumbbell split squats 4 x 8-10 (each leg)

Superset
- BW hip thrusts w/ resistance band 4 x 10-12
- Dumbbell hip thrusts w/ resistance band 4 x 10-12

- Dumbbell walking lunges 4 x 10-12
- Weighted wall sit 1 x failure

- 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

- 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

- Lay on the floor with your legs bent and a band above your knees 
- Push through your heels bringing your glutes up
- Keeping your feet aligned with your knees 
- Push your legs out against the band and back in
- Ensure your movement against the resistance is smooth and controlled

Abductor with resistance band

Warm up circuit

- 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

Goblet squats

- Begin with a dumbbell in each hand
- Place one foot on the bench 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
- Complete desired reps then repeat on the opposite side

Dumbbell split squats

- Support your upper back onto a bench with your knees bent and a band above your knees 
- Push your legs out against the band
- Drive your hips up squeezing your glutes 
- Keeping your feet aligned with your knees 
- Ensure your movement against the resistance is smooth and controlled

Bodyweight hip thrusts with resistance band

- Support upper back on a bench and the dumbbell at your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Dumbbell hip thrusts

Superset

- Keep your chest up holding two dumbbells by your sides
- Step forward and bring your back knee down until both legs are at about 90 degrees 
- Stand up then step forward with the opposite leg and repeat

Walking dumbbell lunges

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold a dumbbell on your lap
- Hold for time

Weighted wall sits

W3/D1  Lower body | Quads & Glutes

Jacki

Geri

I found this a really straight-forward and effective first workout. Although I didn't have a band to use (waiting for it to arrive in post) I still found it challenging. I'm looking forward to continuing my strength journey. Thank you Georgina for making getting stronger so accessible for everyone 😊😊

Julie Smith

W1/D1  Lower body | Quads & Glutes

Really great arm strengthening workout! ☺☺

Day 2 and another fabulous workout, challenging for my arms

Payton

W1/D2 Upper body | Chest, Shoulders & Triceps

This was varied and effective. Although I still don't have a band yet I still did the exercises that called for a band because they will still be effective, just not as much, and it gets me more familiar with the exercises :-)

I didn’t like this workout as much as the others, maybe I am doing something wrong?

W1/D3 Lower body | Hamstrings & Glutes

Although I did this one yesterday I wasn't able to finish (due to an unfortunate but important interruption) it so I did the last couple of exercises just now (after a warm-up of course). I enjoyed being able to use my strongest weight (2.5kg) for most it😊. I don't have a barbell so I used individual weights.

We made it!! Completed ✔️🥹🤸🏻‍♂️

Arantza

Loved it! It actually didn't feel too hard, and I really enjoyed the flow, but I am sweating like I just ran a marathon!!😸💪

Alejandra

W1/D4 Upper body | Back & Biceps

Wow! Great workout! Didn’t take much to get to failure on the wall sits!

Omg, sooo hard for me and also soooo good for me!! Love it during, and after!💪💪🤗🩷

After booty camp this was hard🔥🥵but omg i love this program🫶🏻looking forward to the days i am going to exercise☺️

W2/D1  Lower body | Quads & Glutes

The one before last was a killer for me. Loved the whole set! ☺️💪

I did platepress as the last exercise because i have shoulder injury..but omg that one was heavy🤣🥵loved every minute💪

I felt the last ones but in all a great workout.

W2/D2 Upper body | Chest, Shoulders & Triceps

Last week I did the elevated superset and it killed my back so I did it not elevated this week and it felt much better

It was awesome. My first workout with your app and I am SWEATING! 🥵💪🏼

Linsey

This has been the hardest for me so far! Feeling amazing! LOVED IT!!💓

W2/D3 Lower body | Hamstrings & Glutes

I don’t have a barbell so I used dumbbells and made sure they stayed aligned with one another. Went up in weight this week

I stopped for over a week and really struggle to come back on! However your insta posts remind me to come back and enjoy it xx thank you xx

Omg i feel it in my arms💪🥵arms feel like jelly..🤣

W2/D4 Upper body | Back & Biceps

The extra superset of lateral and forward dumbbell lifts was so hard at the end that I actually roared when I finally finished them. 10/10, would roar with pride again.

Finished week 3! Thanks for helping me get consistent movement back in my life ❤️

Merceides

Noticed nyself getting better at mountain climbers and posture. Feel like I have spaghetti arms!

W3/D2 Upper body | Chest, Shoulders & Triceps

This 4 sets are hard🤣🤭but it feels so good after💪🥵

Really enjoyed this workout! I felt strong and confident

Baylea

My legs burn so good, God bless these workouts, and especially bless you Queen Cox

W3/D3 Lower body | Hamstrings & Glutes

I was really feeling this today! Got my music going and went to work 💪

Crushed another week of workouts with this one! Arms didn't feel entirely like noodles after this time, might be time to go up on the weights!

W3/D4 Upper body | Back & Biceps

I really dislike walking lunges....tried my best.

So excited that I can see improvement in my walking lunges

I hate lunges of any kind but here I am, doing them. Never thought I'd see the day!

Isabella Jewell

W4/D1  Lower body | Quads & Glutes

Bodyweight dips are so hard but i did 4 sets..could not do 12 reps because of shoulderpain😭

That was intense! But, I finished it.Yay!!

W4/D2 Upper body | Chest, Shoulders & Triceps

After taking it easy due to a foot injury for a while, this workout really made me feel the burn, but as always it was incredible!

Very hard after a week off, but my God it is so empowering to finish. I can and I will !!!

W4/D3 Lower body | Hamstrings & Glutes

Another great workout and definitely feeling stronger with each one. At the beginning of the programme I could barely hold a plank for 5 seconds, now the 30 seconds are okay. Can't wait to continue on the journey of becoming stronger again.

Another burner that left me feeling fantastic. Getting through those last few reps is hard but the feeling of accomplishment afterwards is the best feeling.

W4/D4 Upper body | Back & Biceps

These pauses really made a difference🥵🥵wow..i am so tired now🫣🫣

I had almost a week off due to various illnesses and this was soooo hard but I'm so pleased I stuck with it, especially with the lunges as I find those so hard!

There's no words for the ass-kicking that those pauses gave me. Another great workout, but man those pauses were brutal.

W5/D1  Lower Body | Quads and Glutes

Loved the switch up and creativity in this one! As usual though, it was the front and lateral raises that proved to be the real killers.

Great workout! I feel like I worked new muscles

I enjoyed the creativity and flow of this one!

W5/D2  Upper Body | Chest & Shoulders

Those B-Stance Dumbbells RDLs felt fantastic

The sumo squat with backwards lunges was different and so hard but brilliant! By the first superset I felt done but pushed through and so glad I did!

Good workout! It felt good to get it done in the morning and out of the way

W5/D3  Lower Body | Hamstrings & Glutes

The tricep kickbacks were killers but I loved the whole workout. So amazing to see I'm getting stronger.

Oh my…so hard..arms are jelly right now💪🥵😅love upper body workout..makes me feel so strong..and i noticed i can lift more and more💪☺️

My arms are feeling it 💪 Happy Friday!

W5/D4  Upper Body | Back, Biceps & Triceps

What a way to start the new year!🍑🦵

A little pre holiday workout! I feel great after this one 💪

W6/D1  Lower Body | Quads and Glutes

I always feel so strong after this💪💪🥵

I have a quick question :) for the single arm chest press & shoulder press do you intend for it to be 10 on each arm or 10 total? Just so I can choose the correct weight :)

Can really feel the difference from when I started in week 1! I couldn't do a plank for 10 seconds and now I'm doing it while doing shoulder touchers for 30+ seconds!

W6/D2  Upper Body | Chest & Shoulders

Really good workout! Love working my glutes 🍑

Love the sumo squats into lunges! Did a few extra this session just felt in the mood!🦵🍑💪❤

W6/D3  Lower Body | Hamstrings & Glutes

I struggle with so much pain in my hips and low back..so i only did those exercises my body could handle today💪

Upped my weight in some moves and sheesh 🥵 but it feels good to see progress!

W6/D4  Upper Body | Back, Biceps & Triceps

I finally did dumbbell split squats without getting backpain..i found out i take my shoes off🤭🫣

Had some life events throw me for a loop so I’m getting a late start. Feels really good to get back to routine and take some time for me 💕

Increasing my weight and reps really feels like it takes the consistency of these moves to another heightened level. I enjoy consistency but am finding myself a little bored almost 7 weeks in. Feel strong enough to skip ahead to the next program but trying to stick to the structure and pace of this. So thankful to have accountability from you!

W3/D1 Lower body | Quads & Glutes

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