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

So excited that I can see improvement in my walking lunges

Baylea

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

Isabella Jewell

After a week of being sick it felt great to get back to the grind! Thanks for another fantastic workout Queen Cox!

Luciana

Great workouts to start building up my strength again!

Cheryl Lockhart

I work as a dinosaur puppeteer for ERTH dinosaur zoo, their puppets are 130 pounds, thanks for giving me the strength and endurance to do it everyday ! You’ve made working out fun again.

Eryn malafronte

Eleanor White

It feels awesome to finish this one!! 💪💪

Maggie

I feel stronger every session even when I have to lower weight for my cycle!

Saringi

The most difficult day out of the 4 week by week. It is very satisfying to complete. I will have jelly legs for days .

Ana Maria Macovei

Corinne

I love leg day! The additional 4th set is brutal & beautiful! A sweaty, energised glorious mess after that. 
Splits are a full body no for me as I pulled a hip flexor before doing these (I have watched your extra tutorial video Georgina & tried a few times) so I adapt with curtsey lunges instead. This app is frigging bad ass baby! 🖤

ciara savage

Wow wow wow! Loving this program so much ❤️  Just starting week 4 and I have already noticed such definition in my arms and legs 💪🦵

Emma

Heading into week four feeling so proud and strong!!! 🤩

Natalie Luck

A bit of a break with hubby away but glad I’ve done this tonight. It’s lifted me out of my grumpy mood! Can feel myself getting stronger!

Sian

That was a tough one back after a while out! I can feel the burn 🔥

Samantha

Camilla

Those dumbell split squats are the worst, but the following superset always makes up for it 😍🔥

Klaudia

Always the hardest workout of the week 💪🏼🔥

Kerry

Leg day always makes me sweat more than all the others! What a good one! Feeling endorphins!!!

Kelsey

This tule i have heavier weights, dam i did it 💪 but now my legs are shaking 😂

Henna

Another awesome workout! I used lighter weights this time to focus on my form but it still was hard af! Feeling so strong at the end though! 🔥🔥❤️

I am really feeling so much stronger than I was at the beginning of this journey. And it helps give me confidence that I then carry through the day! 🔥

Steph

Can really feel the progress I’ve made! Especially in the walking lunges.

I didn't do my workouts the past week because we had an installation at home.. thought I did it today and I couldn't wait for it... I was amazed by staying 50'' in the last workout (don't remember how to call it...) Thank you for being an inspiration queen Georgina,you are amazing!!! 🙏💚🎉💐💯

Ariadne

🍗=🔥 😂 back on it after a hellish week of covid. Went a bit lighter on the weights as I’ve not regained all my strength just yet but I loved every second!

First set of week 4 and I feel really strong!

Legs are DONEZO! LOVE this program, I never dread a work out💪

Toree

Tori

Didn’t think I was going to make it! Legs are shaking after that last set 👏🏼

Jessie

So proud of myself for completing that one! 🙌💪✨ Thanks, G! ♥️

Jaclyn

That was tough! But I pushed through and completed all reps and sets 💪🏻I already feel so much stronger than week 1. Thanks again G! 💕

Lucy

Hard hard hard today! Felt good though ❤️

Louisa Bush

My thighs are nice and toasty, but in the best way!!

Good , I’ve had a few weeks off after going back to work full time so trying to get in to a new routine , but it’s such a great way to start the morning 🥰

Molly

So sweaty and tired. I struggled with the single leg moves but am thrilled to be getting stronger!

Emily

Shaky legs. Find the lunges still hard, both split & walking but I’m not giving up 💪💪💪

Amazing workout! The wall sit is a killer at the end but is worth it 👌

Hannah

Loving these workouts and feeling a change in myself already. 🤍
Great for feeling the burn! 🔥

Woo what a workout! I really enjoy the lower body workouts. Who knew the impact 2 more reps and one more set could really make. My legs are jello 🍮 but it feels good to get my workout in today.

Lauren

Great! I struggle with the walking lunges though, they hurt my knees for some reason. Should I be doing these barefoot or with apes on? Thank you! Xx ❤️

Neeve

I just wanted to say i love the way you do your workouts! I’ve been doing the 4 week strong queen at home program while i’m on at home on break from college, and let me tell you in amazing. It’s always been hard for me to stick to a workout plan i find it to always be overwhelming but this is so straightforward and i feel like i’m accomplishing my goals even in the comfort of my own room! Thank you Georgina your an awesome instructor!☺️

Emma Myers

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

W4/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☺️

Monica helen Skjerdal

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

Louise Scotchbrook

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

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.

Sarah

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.

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

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

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!!

Katie

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.

Agnes

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!

W7/D1  Lower Body | Quads and Glutes

Jelly arms🤣🥵but good workout..added some extra weights today💪

Christina Kohfield

Decided to start my day with a workout just so I knew I’d get it done. Felt so good 🏋️ you can really feel the burn with this one

W7/D2  Upper Body | Chest & Shoulders

W7/D3  Lower Body | Hamstrings & Glutes

Oooo thanksgiving workout in the books and my mind feels great!

W7/D4  Upper Body | Back, Biceps & Triceps

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🫶🏻

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! ❤️

W4/D1 Lower body | Quads & Glutes

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