So hard..since i struggle with ms and pain..my hips and groin are so painful when i do dumbbell split squats.so i have to stop doing it.but i love the rest🫶🏻

Monica helen Skjerdal

Baylea

After having a week off from being unwell I really felt the burn in this but for the better! Had my youngest cheerleader clapping and also squatting with me! ❤️

Eleanor White

Camilla

Emily

This is the hardest day of the week! I recommend doing it when you’re most energised and have had a proper meal/snack. It’s so good and so effective!! 💪🏼

Anne

Jessica

So good and burns like mad! Those failure sets are killer. I do find this typically takes me about an hour, not forty-five, but this could be with equipment swaps etc

Baillie

Corinne

First session back 5 weeks post laparoscopy, dropped the weights right down and listened to my body if it was too much. Proud of myself for getting through what I did and so happy to be back in the gym again 🥰💪🏽

Lucy

Kristina Copeland

First time doing a full work out for a while, have not been able to do more than once a week recently. Had to make a couple of adjustment, but very proud of myself for completing. Need

Izzy

Managed 50 crab walks at the end, but only just! 🤣 Legs are absolute jelly but I feel amazing.

Natalie Luck

Split squats will be the death of me 🥵🔥

Kerry

Love this workout 🏋️‍♀️ Here’s to starting the last week!

Alexa

The walking lunges get me every time 🥵😎

Maggie

Love the burn, is this the toughest one?! Glutes & quads are 🔥

Quad workouts always seem to get me! 🔥
Such a great workout and not too much stress on your knees because of the slow reps. Love it!!

Emma

Warm up with RB
- Squats 3x10
- Glute bridges 3x10
- Abductors 3x10
x3

- DB goblet squats 4x10/12
(2 second pause)

Superset
- DB split squats 4x8/10 each leg
(2 second pause)
- BW squats 4x10
(resistance band optional)
x3

Superset
- BW hipthrusts with RB 4x10/12
- DB hipthrusts 4x10/12
(2 second pause)
x3

- DB walking lunges 4x10/12, 1xfailure
(2 second pause)

- RB crab walks 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

- 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

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

Goblet squat with pause

- 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
- Pause
- Push through your heel and stand up
- Complete desired reps then repeat on the opposite side

Dumbbell split squats with pause

Superset

- 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

DB Hip thrust (2 second pause)

Walking lunges (2 second pause)

- 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

W8/D1  Lower Body | Quads and Glutes

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

My first workout in a long time. Slow to start but felt proud to take my first step in being more active.

Anna

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?

Emily H.

W1/D3 Lower body | Hamstrings & Glutes

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 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

Louise Scotchbrook

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

Sarah

W2/D4 Upper body | Back & Biceps

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

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

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

W3/D1  Lower body | Quads & Glutes

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.

Luciana

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!

W8/D1 Lower Body | Quads and Glutes

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