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

Monica helen Skjerdal

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!

Agnes

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

Luciana

Holy!! Those pauses made my heart rate skyrocket ❤️ 🔥

Baylea

Week 5, Day 1 🫣 loved stepping it up this week. 5 months until my wedding so I’m excited to finish this program + start the next with you! 💪

Merceides

The pauses make a huge impact!🦵🍑😅

Eleanor White

Camilla

Those pauses my GOD. The fact that I got through even though I was exhausted today makes me super happy

Saringi

Wow. It was very hard for me especially the last 2 exercises. Took a longer break in between them, rather than giving up. It feels so empowering to get to the finish line!

Ana Maria Macovei

Loved this workout, I feel so strong afterwards. Managed 50 crab walks at the end 🥰
Pretty sure I can't use stairs now....

Ruby

My quads have never felt so strong after the past 4 weeks of this program 🦵🏽 although a bit shaky after todays workout 😅😂

Lucy

Walking lunges after having done split squats 🥵 absolutely loved it, thanks G!

Theresa

Week 5 really hit hard! But made it to the end, and my mood is sooo much better than before this workout 💫

Victoria

I have no words other than feeeeeelllll that quad burn!

Split squats not as wicked this time. Took the advice and checked my form. I was putting weight through the 'resting' leg I think.Onwards! Thanks for the tip!

ciara savage

Those split squats are a real killer, really proud for completing this 💪

Izzy

Oh. My. God. I found the pause on the dumbbell squat nice, felt like slowing down enabled me to focus on form, by the end of the 40 mins I was less grateful for the pauses 😅 enjoyed it though!!!

Sian

Damn, that felt good! Will probably struggle with stairs tomorrow though 😂

Klaudia

Wuhuuu week 5 and I am still here ! Thank you G for making it possible 🧡🌞💯

Katharina

Absolute killer!!!! My legs were shaking , I've been using pts for years and loving these workouts abd how it progresses so much. The supersets and pauses keep it challenging but interesting 💜
Thanks Georgia xx

Hannah

Phew 😮‍💨 that was spicy! 🙌🏻

Clare

Honestly never felt so good as I have since I started this plan. 🔥😍

Monica

Omg that pause and back to back supersets- my glutes are on fire 🔥

Kerry

Great workout. Are the walking lunges (2 sec pause) are they 10 each leg or 10 in total?

Monique

Henna

Oh my God! Such a great way to start the program! Especially the split squat/squat superset kicked my butt!! 🔥
So proud of myself for doing it!

Holy hell! That was so incredible. I can't believe I managed that. It was so tough. I am sweating and my legs feel wobbly, but that is what I want! 💪🏻

Steph

Amaaaaaaaazing workout!! My whole body is sweating !! I didn't do my workout for 3 weeks due to holidays and work but I feel sooo strong!!! Thank you queen !! 🙏💚

Ariadne

Holy 🔥🔥🔥 What a great way to start off part two. So excited to get stronger and more confident.

Holy wow that was challenging!! Thanks for the great workout!

Alex

Amazing! Day one of strong queen 2 felt just like day one of strong queen 1, it was like a new challenge all over again! Love it! G is the best, love how attentive she is, such support and dedication 💕

Maggie

Paige

Tori

Megan

Omg, great burn today! My butt and thighs feel nice and toasty 😂, thank you.
Is it odd that sometimes when/after working out I am queasy/nauseous? Even if I’m hydrated and have ate (either during or hours before).

Great! Loving the new stuff in this second program. I know this program focuses on pausing at the bottom of the exercise. However there aren’t reminders to pause in very many of the sets once your actually in the workout. I had to exit and go back to the overview several times to confirm which ones were supposed to have a pause

Erin

Amazing 😍 my legs and bum are on 🔥🔥

Heidi

Started Strong Queen at Home pt2 after having a week off due to grievance. I already feel so much better (and knackered), can't wait for tomorrow!!

Melanie

Feeling strong! That was really challenging but I'm increasing my weights which I'm so proud of. Another there great session.

Emily

Honestly darling I’m not giving you 1star! It wasn’t doing this before…bizarre.

Finally felt my spout squats/lunges getting stronger & better. My glutes are on fire now. Love it. Have recommended you to all my buddies

Such a good first workout! Had a pause between the queen home workouts but I'm definitely looking forward to completing this 4 week programme!

Emma

Loved it🔥 these workouts give me just the structure that I need for home workouts- it’s hard to push yourself to do enough when you’re next to your sofa😅 but with the detailed plan it’s so much better 🔥

Nadiia

It was really good it pushed me in a good way. Thanks x

Sade

Jennii

Loved the challenge of this one, feeling the burn for sure! I wondered if you had any advice though.. when I do split squats, I often feel quite a lot of pain in my lower back and I also feel it quite a lot in the back leg too.. Any tips that might help with this? Thanks!

Aliyah Egbewo

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

- DB goblet squats 3x10/12
(2 second pause)

Superset
- DB split squats 3x8/10 each leg
(2 second pause)
- BW squats 3x10
(resistance band optional)
x3

Superset
- BW hipthrusts with RB 3x10/12
- DB hipthrusts 3x10/12
(2 second pause)
x3

- DB walking lunges 2x10/12, 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

W5/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?

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.

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

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

W5/D1 Lower Body | Quads and Glutes

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