I did this……this morning! And man it was amazing!!!!

Brittany

Lovely change of pace! Split squats are never easy but MY GOD does wearing the right shoes make a huge difference 👟👟

Ready to tackle a new week 😉

Rose

Ouchy!!
Oh booty is going to burn for that session G 
Pumped 🩷

Carmel

Sweating like I've never sweat before. 🥵 
Took a well-deserved week off & this was hard graft! But we pushed through 👏

George

Really good! My legs are so weak right now. The only thing i was confused about was walking lounges as i don't know if it should be 10 reps all together, like 10 steps or 10 per leg so 20 steps ?

Kinga

That was a killer! Adding pauses at the bottom of split squats is a new kind of torture. I love it though I feel pushed!

Eryn

First day back at it after a week off due to the flu, and it felt soooooo good to be excited about going to the gym. Looking forward to hitting my 4x a week goal this week now that I'm no longer a snotty mess. Thanks G! ❤️

Jordan

Was oomph but I must admit I was a bit Slack with some, didn't quite manage the reps and sets of the lunges or split squats!

Cassie

Nearly didn't get up this morning but so glad I did! That second superset was a killer 😩😩🔥🔥

Helen

Feeling much stronger 🔥🔥🔥♥️♥️♥️

Alisa

🔥🔥🔥 Loved the change with back squats, barbell bridges and walking dumbell..leg thingys!

Laura

Catia

That really got me 🥵 my glutes and legs are feeling jelly already. I know tomorrow and the next are going to need lots of stretching. Never disappointed in these workouts. They push me out of my comfort zone and make me sweat even if I’m going slow and taking ages 😅

Corinne

Please tell me the lunges are 10 (5 reps on each leg) for next time 😂🙏 what a killer!

Emma

Loved the variety of exercises, definitely feel like I’ve worked hard!

Katie

Never have i ever been excited for my gym days. Each day is an opportunity to test my strength.

Anita

Sarah

So great to have some structure - I couldn’t afford my PT anymore and have lost a lot of confidence and strength as a result. Thank you so much, I’m finally feeling confident enough to go to the gym alone!

Alice

Very great workout! I am feeling drained but very strong too ☺️

Morgane

Woweeee certainly upped the anti this new program!! 🔥🔥🔥 love it!!

Sophie

Woooo that was a sweaty one! Who knew that you could feel heartbeats in your butt??? 😂

Ellie Patten

Was intimidated doing barbell squats for the first time but with some advice from one of the women that I’ve become friendly with at the gym I managed to do it rather easily! So excited to see the progress I’ll make with this program!

Samantha

That was tough!! First day back after having COVID so not feeling my strongest/ fittest but gave myself the extra rests I needed but felt really good at the end! 

I just have a little question for the walking lunges is it 10 each leg or just 10 over both? 

Can’t wait for the rest of this program

Niamh Cusack

Oh ok girl, we're not playing around anymore 😁 Loved the start of this new plan, can't wait to see what other exercises you've got in store for us!

Monika

Shelbi Post

Everyday I am amazed at what I can actually do! Only woman in the gym and I felt great 🤩

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

- Barbell back squats 3x8-10

Superset
- DB split squats 3x8-10
(2 second pause)
- BW squats 3x8-10
(resistance band optional)
x3

Superset
- Hip thrusts BW with RB 3x10-12
- Barbell hip thrusts with RB 3x10-12
(2 second pause)
x3

- DB walking lunges 3x10-12
(2 second pause)
- Leg extension 2x10-12, 1xfailure
(2 second hold at the top)

- 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

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- 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

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

Barbell hip thrusts

- 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 on the machine with the pad at the bottom of your shin 
- Extend your legs engaging your quads 
- Pause at the top and lower slowly
- Hold each rep for 2 seconds at the top

Leg extension

W5/D1  Lower Body | Quads & Glutes

Just finished and my legs are already shaking lol.  Great workout!

Alecia

Maria. H

Hit a new PB on the leg press today, my quads are on fire! I struggle do bad with split squats but I tried my best!

W1/D1  Lower body | Quads & Glutes

Maddy

Great way to start the weekend! 💪💪💪

Kristina Copeland

Love the workout. I just wasn’t feeling the gym today 😂🙈 
Slowing getting myself back into it, so just glad I went at all

Gemma

W1/D2 Upper body | Chest, Shoulders & Triceps

Loved it. I had to swap a few things out as there was a class on at the gym. But really felt it!!

Twinged something during my warm up circuit do the rest was a bit iffy! But still did my best!

The superset was killer but absolutely loved it!!

Alex

W1/D3 Lower body | Hamstrings & Glutes

Ran out of time to complete the supersets but I’m so glad I made it to the gym today :) x

Joyce

W1/D4 Upper body | Back & Biceps

Brought my boyfriend to the gym today and we did this together. Brutal but fun ♥️♥️ thighs and glutes are gonna be on fire tomorrow x

Have a feeling my quads will be complaint tomorrow x

W2/D1  Lower body | Quads & Glutes

Andrea

Increased my weight a tiny bit on a couple of exercises which felt great!! Excited to get stronger ♥️

Dania

W2/D2 Upper body | Chest, Shoulders & Triceps

Wow! Love this! Can wait till tomorrows workout!

Great workout! 
Smashed it today with a GF.
Work it work it!!
Strong!!

W2/D3 Lower body | Hamstrings & Glutes

Swapped the last superset for some abs but absolutely loved it 💪🏽

Always a great workout! Love feeling stringer with each one!!!

Forgot my headphones, had a bad sleep, really didn’t want to do it today but really glad I did :) those bicep curls killlll me with the barbell - can’t wait to get them stronger.

W2/D4 Upper body | Back & Biceps

My legs are jelly...that 4th set is tough...but doable😊

Absolutely dead! But I upped weights on a few exercises so I’m so pleased. Loving this app. Glad I finally signed up

Everything is on fire... 🔥🔥🔥

Good session, thanks hun!

W3/D1  Lower body | Quads & Glutes

Great workout!! Got things shaking for sure!

Wow!!!!! My shoulders are on fire!!! Loved it

Wow! Stepping it up to 4 rounds on each exercise was hardcore! But we made it through! 💪🏼🤪

W3/D2 Upper body | Chest, Shoulders & Triceps

My legs are on fire ❤️‍🔥❤️‍🔥

W3/D3 Lower body | Hamstrings & Glutes

Sandy

I can feel myself getting stronger by the day 🥵🥵🥵

W3/D4 Upper body | Back & Biceps

Felt exhausted by this one today, I notice my energy is so much less if I exercise after work  - definitely going to stick to my morning workouts!

A lovely welcome back to the gym after a couple of weeks off 💕

W4/D1  Lower body | Quads & Glutes

Lucy Stephenson

W4/D2 Upper body | Chest, Shoulders & Triceps

Loving that burny-bum feeling 🔥🔥🔥

Steph

What a great way to start the week! Thanks G!

Virginia

W4/D3 Lower body | Hamstrings & Glutes

PBs left and right - I'm actually having rest periods between sets & the difference in my ability is mint! - legit getting stronger every day. 💪

Week 4 in the bag...feeling amazing 💪🏻🩷

Cheryl Lea

Oh how I love the upper body workouts! Thank you 🥰

Petra

W4/D4 Upper body | Back & Biceps

That was 🔥 but so good. Going to feel that today!

Man, that’s a killer! That plate hold had my arms shaking

hey G 
Getting tougher!! 
Those fly arm things 😂
Getting stronger each week 

Happy Wednesday 
🩷

W5/D2  Upper Body | Chest & Shoulders

The kickbacks felt weird as hell but fun! Ran out of time to finish the superset but it was great ♥️♥️

You are perfect Darling, its just me being distracted as I have a lot going on. I tend to be very hard on myself if I dont do something perfect. I just go into catastrophe mode in my head for some reason.

Gabs

W5/D3  Lower Body | Hamstrings & Glutes

Still getting used to this new exercises and I got so frustrated at myself for not immediately being able to do heavier weights - have to trust the process!

My arms are getting stronger!!!!!! Loving this entire weeks workouts!!!

W5/D4  Upper Body | Back, Biceps & Triceps

Hell Yeah!! Saturday Morning smashed out a session with a GF 
And added 
Leg Press PB 85kg 
3x12 

Hugs G have a fabulous week
👑 👑👑

The sweat, the burn, the dopamine when you up your weight slightly 💪💪💪

W6/D1  Lower Body | Quads & Glutes

I saw clear progress from week 1 to week 2 🤩

W6/D2  Upper Body | Chest & Shoulders

Annette Delaney

Holy cow; my butt is screaming but ao is my lower back right above my back; which makes me think I did things wrong!

G!! 
Super set!!
Jeepers lady! Tough one 

PB day though! 
95kg on leg press as a try too much 
Dropped to 80kg still a PB by 10kg 
Strong Queen 👑

W6/D3  Lower Body | Hamstrings & Glutes

Clara

W6/D4  Upper Body | Back, Biceps & Triceps

My legs are screaming! I love this one!!!!

70kg Squats, not the heaviest I've done in my weight lifting life, but the most consistent weight increases I've made since starting back up post baby! 🏋‍♀️

Wow, those hip thrusts 🔥 🔥 🔥 and all the band work. I’m gonna feel that tomorrow!!! Thanks!!!

Betty

W7/D1  Lower Body | Quads & Glutes

Holy cow! This set is my favorite so far!!!! Feeling stronger every workout!

My arms are ablaaaaze. 
I decided to skip a glutes day and replace it with upper body & I'm glad I did. 💪💪

A great length for early morn - arms feel good and I’m slowly increasing my weights x

W7/D2  Upper Body | Chest & Shoulders

Great! Even better now I have the ankle attachment for the cable machine… wow, those kickbacks and side leg lifts were a killer 😍😍😍😍

Another amazing workout. 🔥🔥I might record myself next time. My back hurt at the end so I think I need some help 💕💕

Julia

W7/D3  Lower Body | Hamstrings & Glutes

Few more PBs met - on my way to looking like Arnie 💅 
Thank you for your encouragement & unwavering support as per usual, you beautiful egg. 🍑

W7/D4  Upper Body | Back, Biceps & Triceps

This takes so long. I really liked your workouts because they took as long as it says but this takes so much longer

Lily

W8/D1  Lower Body | Quads & Glutes

Starting to see little arm muscles now!! Love getting stronger

Elle

Feeling disheartened today because I had to drop the weights for everything. I know that’s normal some weeks but 😔 frustrating. I still had a good workout though and tried to concentrate on form rather than weight as they were lighter

W8/D2  Upper Body | Chest & Shoulders

Pbs on everything except that last super set, it’s a killer

That was a good burn, I did all the things, with decent weights and I was dripping with sweat on this hot 30 degree day! Ergh! So good!

Love this leg day! Makes me feel so empowered after 💪🤩

W8/D3  Lower Body | Hamstrings & Glutes

New fave and I never thought I’d say that about an upper body workout!!

BOOM Saturday work out!!!  
Smashed it

Note - Saturday afternoons gym is quiet!!! 

👑 👑👑

Great, been listening to my body today and went down on my weights (gave blood a couple of days ago so need to ensure I don’t overdo it). I can’t believe I don’t have many weeks left. It’s taken me longer than expected as don’t gym 4 times a week (I also do circuits with another amazing PT) and other bits. I’m loving it though 💕

W8/D4  Upper Body | Back, Biceps & Triceps

Those OH Bulgarian split squats were a lot harder than I expected 🔥 Good to be back in the gym after a 2 months break!

Ludivine

I was nervous about starting these new moves, especially after an inconsistent few weeks. Pleased to say it went well! I love the depth on the front squats 😍

Beth

W9/D1 | Lower Body | Quads & Glutes

Loved this one
Back after Easter holidays with family!! 
Strong!! 

Bar bell shoulder press 
15kg!!
👑 👑👑
Thanks G

After a couple of weeks rest due to family birthdays and just life 😂 finally back to it and it felt good! Needed that energy boost 🙌

Always love starting a new rotation of exercises 🔥

W9/D2 | Lower Body | Chest & Shoulders

Tough sweaty mess today
And what are those cable pull through 
Terrible 😝😝😝
Thanks heaps 👑👑

Btw just got 2 PRs!!! 80kg deadlift and 41.3kg (lol) single leg press!! Xxxx

W9/D3 | Lower Body | Hamstrings & Glutes

Just didn’t feel as challenging/ dynamic as some of the other workouts this far

W9/D4 | Upper Body | Back, Biceps & Triceps

💥 BOOM 💥 
100kg leg press today! 
Pushed myself on all levels today
Fitter stronger Queens!!! 
👑

I love the OH split squats. Definitely prefer them to regular ones but the leg extension finisher is an absolute killer

Love this one… it’s hard but really gets those muscle on 🔥 x

W5/D1 Lower Body | Quads & Glutes

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