I finally did dumbbell split squats without getting backpain..i found out i take my shoes off🤭🫣

Monica helen Skjerdal

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 💕

Baylea

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!

Merceides

Wow. Then extra rounds really do add up! Really feeling the burn today especially after a busy day with the kids! But glad I did it. Suddenly becoming a lover for glutes.🦵🍑

Eleanor White

Camilla

Jessica

Today was tough because hormones but modified as needed and made it through all the sets!

Saringi

I was pressed for time so I had to skip the last two exercises 😥poor planning on my side. Loved it though!

Theresa

Always a sweaty one 🥵 but love it! Can really feel improvements in my form and strength 💪

Ruby

Had some issues with gynae pain the past few days (awaiting diagnostic surgery for it in the next few weeks), so I skipped yesterday at the gym and reduced the weight today. Really glad I got it done and listened to my body!

Lucy

Kristina Copeland

A bit of a struggle today, but feeling good after all!

It's so hard to keep good form sometimes & I think my sofa may be a bit too "tall" for the split squats, I must have stood a bit wonky as one of my knees really started hurting after a couple of sets. I took my time with the rest of the sets and did less walking lunges reps though. A bit of a bummer, but I try not to feel guilty or like I failed, as I know every day is different.. better than forcing myself and getting an injury, right?

Victoria

4 rounds hard. But other progress... Had a bazillion things get in the way this week so no workouts from Mon until Friday. But, this time did not give myself a hard time, just got back to it on Friday catching up with w6d4. Now off make pavlova for father's day lunch ❤️ yay!

ciara savage

That extra set made my legs shake but felt so strong 💪

Izzy

Definitely the workout I dread the most, but also the one I feel the most pride in completing!! My legs are so wobbly now and it feels great 😍

Low key always dread this workout when it comes round as it’s the hardest of the week but I always feel a million times better after completing it! First time upping to 4 sets and know I’ll feel the burn tomorrow 🔥

Kerry

Feel great! I haven’t been workingout in two weeks. I hurt my ankle and this was my first workout after that. It feels great 👍 I’m glad I did it! Here is good to start

Henna

Amazing!! The 4 rounds of split squats with squats were absolute killer but I am so proud of myself for doing it! I even managed to do 50 crab walks at the end!! 🔥🔥

Love that this is the first workout of the week. It’s tough but it makes me feel like I can do anything 💪

Pretty amazing how eating when I want and exercising when I feel like it has changed my quality of life so drastically in less than 2 months. ❤️✨

Maggie

Toree

Love these workouts. Feel stronger every time I do them 🙌

Louisa Bush

Challenging! I’ve got my sweat on! It’s definitely stepped up. Cheers, great way to start the day 💪🔥💪🔥

By far the most challenging workout but it's my favourite! So rewarding seeing the changes in my body and strength I have now! 💪💪

Hannah

Such a great workout! The extra set from the three in Strong Queen at Home makes all the difference! Feeling good 💪🤙

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

W7/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

I didn’t like this workout as much as the others, maybe I am doing something wrong?

Emily H.

I loved it!!! I’m barely beginning, but I’m really proud that I could accomplish that 🥹🤸‍♀️😭❤️ my legs would thank me later haha

Arantza

W1/D3 Lower body | Hamstrings & Glutes

We made it!! Completed ✔️🥹🤸🏻‍♂️

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

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!!💓

Sarah

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..🤣

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 ❤️

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

W7/D1 Lower Body | Quads and Glutes

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