My 🍑 is on fire!! It is exactly what I need to start the week🙂

Ariadne

Had to make a couple of mods due to my right knee hurting, but still got it done and my legs and booty are SHAKING!!!

Kristina Copeland

Camilla

One of my favorite workouts! Great way to kick off the last week 💪

Baylea

🔥🔥🔥💪💪💪 much needed pump. 4th set really pushing the challenge. Definitely a progressive programme

Warm up with RB
Squats x10/12
Pulse squats x10/12
Glute bridges x10/12
x4

DB Heel elevated Goblet squat 4x10/12
(2 second pause)

DB OH split squats 4x10/12
(3 second eccentric)

DB Walking lunges 4x10/12
(2 second pause)

Superset
BW hipthrusts with RB x10/12
DB hipthrust with RB x10/12
(3 second eccentric)

RB kickbacks until failure
RB abductors until 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

- 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
- Your knees should be inline with your toes
- Pulse up and down with control

Squat pulses 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

- Elevate heels onto weight plates
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Pause
- Stand up to full extension

Heel elevated goblet squat with pause

- Start with your back foot on top of an elevated surface 
- Hold a plate overhead
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Push through your front leg to come back up 
- Complete desired reps then repeat on the opposite side

Overhead split squats 3 second eccentric

- 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

- 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

Dumbbell hip thrusts 3 second eccentric

Superset!

- With a band placed just above your knees 
- Lift one leg back behind you engaging your glute
- Complete desired reps then repeat on the opposite side

Resistance band kickbacks

- Stand tall and hold onto a stationary surface with a band just above your knees 
- Raise one leg as far out to the side as possible 
- Allow your leg to lower back down
- Complete desired reps then repeat on the opposite side

Standing abductor

W4/D1  Lower Body | Quads & Glutes

Yesenia

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

Saringi

W1/D1  Lower Body | Quads & Glutes

Clara

W1/D2  Upper Body | Chest & Shoulders

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

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

W1/D3  Lower Body | Hamstrings & Glutes

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 ❤️

Laura

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.

W4/D1 Lower Body | Quads & Glutes

Community

More workouts from Georgina Cox