Rosa

Warm up 

Superset: 
- Push up
- Renegade row + squat curl 

Superset:
- Db thruster
- Dumbbell skaters

Superset: 
- Dips
- Reverse lunge + curl 

Cool down

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air

Burpee ( max reps in 5 minutes )

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

-Get into a plank position with your hands on dumbbells 
-Row each arm 
- Pop to your feet and get into a low squat position 
- Hold the squat position as you curl the dumbbells

Renegade row + squat curl

Superset

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Db Thruster

- Hold a single dumbbell in the goblet position 
- Jump side to side in a skater motion
-Land safely

Dumbbell skater ( 10 each direction )

- Place your hands on the front edge of the bench just outside hips
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Dips

-Stand with your feet shoulder width apart with a dumbbell in each hand
- Step back into a revers lunge as you  curl the dumbbells up to your shoulder
-Lower the dumbbells as you step back to the starting position

Reverse lunge + curl  ( 12 reps each side )

-Sit in front to back split position 
- Hold

Split stretch

-Stand one one leg hinged at the waist as you extend your other leg up the wall
-Hold this position

Wall split stretch

- Sit with one leg extended and the other tucked
-Bend over your extended leg sideways stretching your hamstrings, lats, and oblique

Side bend stretch

Cool down

W2/D2 Booty  ( accessory work )

A little difficult if you’re a beginner but if you push though it you feel great at the end

Nickademus

Buuurn baby🥵 had to take longer breaks, but I’ll get there! Awesome first day.

Paris

W1/D1 Booty + core

So good for my muscles. Had to modify a bit but I know I'll get better over time! Loved the stretching at the end really pulled this workout together

Ailén

Cloé

W1/D2 Booty  ( accessory work )

Maria

Aina

I don’t like doing cardio but I loved this shit!!

Daniella

W1/D3 Booty + HIIT

Jennifer

Ashley

W1/D4 Booty  ( accessory work )

W1/D5  Booty

Marta

W2/D1 Booty + core

W2/D3 Booty + HIIT

W2/D4 Booty  ( accessory work )

W2/D5  Booty

W3/D1 Booty + core

W3/D2 Booty  ( accessory work )

W3/D3 Booty + HIIT

W4/D1 Booty + core

W4/D2 Booty  ( accessory work )

W4/D3 Booty + HIIT

W4/D4 Booty  ( accessory work )

I’ve gone down a dress size just by this 4 week program. Can’t wait to continue!

W2/D2 Booty ( accessory work )

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