Jackie

Joanne Carrillo

Allison Gola

Merry Geremew

Jeannette

Ricella and I did this one together and loved it 🥳 thanks Janet!

Anais

Victoria Prince

Messed up and went to the wrong week but it still hurts so good 🤮

Malerie

Kaila

OMG It was soo hard😅 Thanx 💋💪🏾

Katrina

Janet that was rude. Bulgarians superset, how dare you!!

Anchor the ends of a resistance band your opposite foot. Lie down on your stomach with your feet hip-width apart. Place the band around one heel and flex your ankle.
Bend your knee to pull your heel toward your butt, keeping your thighs and hips on the mat.
Stop when you can’t pull any further. Return to starting position.

Banded hamstring curl

Start in second position, with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
While holding second position, make small pulses up and down, moving about an inch.

Sumo Pulse Squats

Stand with your feet wider shoulder-width apart.
Place dumbbells of appropriate weight on your shoulders. If you're just starting with the exercise, begin with light weight. 
Brace your abdominals and take a good breath in.
Exhale as you hinge at the hips. It should feel as if you are sending your hips backward (as if trying to shut a car door with your butt) or pretend that someone has a rope around your hips and is pulling them backward.
Inhale and focus on maintaining a straight back. Keep the arch of your lower back tight as you would when lifting from the floor.
Exhale. Make sure your head and chest are up and forward. Check that you aren't curling your back forward.
Inhale smoothly as you return to the starting position.

Wide Stance Goodmornings

Superset 1

With a step bench or any contraption that you can rest your foot on, needing to be around knee height, get into a forward lunge position with torso upright, core braced with your back leg elevated on a bench.  Your leading leg should be far enough from the bench for you to be able to descend properly.   Drive up using your  heel.  Keep your dumbbells tightly tucked on your sides.

Bulgarian Split squat - Glute focused

First, you need a bench or a box that has the right height: it should be at the same level as your mid-back, slightly below your shoulder blades. Sit on the floor with your back against the bench. Your feet are flat on the floor and shoulder-width apart. 

Tuck your chin and brace your core (to help avoid any over arching in your lower back). Your hips, knees and feet are in line (toes are not pointing out).

Holding the dumbbell on your hip bones, drive through your heels to extend your hips and squeeze your glutes. You should end up with your thighs parallel to the floor, your shins perpendicular to your feet (not going over your toes) and your shoulders still against the bench. 

Pause for one second before slowly coming back down (ideally not touching the floor with your glutes). 

Make sure to keep squeezing your glutes and engaging your core to keep your back flat.

Dumbbell hip thrust

Superset 2

Hook one end of the resistance band around one foot and the other behind knee

Begin on all fours, ensuring that your wrists are directly beneath your shoulders and your knees are under your hips. Keep your back straight, pelvis tucked in and core engaged.

Straighten your right leg directly behind you, propping itself on your toes. Your left leg remains where it is. 

Lift the right leg up as far as you can go, squeezing your glutes at the top position. Again, keep the leg straight and behind you.

Slowly bring it back down and repeat all the reps on one side before switching to the other.

Banded straight leg kickback

W2/D4 home Leg day  - glutes/hamstrings

Today is my first day  of the 4 weeks home workout  . It was hard at the beginning but I completed it all 😭

Gissel

Sheila

Agnes

W1/D1 Home leg day - quads/glutes

What a great workout! I know if I stay consistent these workouts will get me all the way right!!

Tonya

Patricia Ann

These sets of arm exercises were pretty easy to do. Next time I’ll up the weight :)

Danyelle

W1/D2 Home Back & Arms

Great workout - doing pt 1 again - thanks, Janet!

Alison Wright

Hard af and I loved it. Already feeling it!

W1/D3 Home Chest, shoulders & Abs

This was so tough but so good. Thank you! 🥵

Stephanie Orozco

W1/D4 Home Legs - Glutes/Hamstrings

pakamon

Great workout! Had to modify some exercises because of my wrist but we did it!

So hard but another great workout - thank you!

W1/D5 Home Abs & HIIT

My bitty definitely grew lol such a good workout!!!

Evelyn

Shantel

W2/D1 Home Leg Day - Quads/Glutes

Adria

W2/D2 Home Back & Arms

Challenging but amazing and necessary in my fitness journey. Thank you!

Elizabeth

W2/D3 Home chest/shoulders & abs

Maliahsol

Brianna

W2/D5 Home Total Body

W3/D1 Home Leg day - quads/glutes

Ricella

❤️Thank you! It was amazing:) feeling soo strong after it

W3/D2 Home Back and arms

W3/D3 Home Chest/shoulders + abs

Efficient workout - thank you, feeling good!

W3/D4 Home Legs - hams & glutes

It sucked in the best of ways. 🥵🥵🔥

W3/D5 Home Total Body

This was a tough workout, but I think it’s one of my favorites, yet!

Those single leg pistol squats should be illegal 😭😭😭

W4/D1 Home Leg day - quads/glutes

W4/D2 Home back and arms

Great workout - harder than I expected. Thank you!

Patricia

I really am not sure where I found the energy to do that workout today. Grateful for you and your app because it's a good reminder to not let that dang depression win when it fights hard, cause I can fight hard too 🖤

W4/D3 Home chest/shoulders & abs

Death to bulagrian split squats🤬🤬🤬🤬

Zujeiry

Excuse me while I go throw up..😵😵good workout

W4/D4 Home legs - hamstrings and glutes

I Feeel SO good for having completed this month, I’m ready to go for round two. My body is grateful. Thanks for this 💚

Omg I did it.. 4 weeks

Next week will start 2.0

W2/D4 home Leg day - glutes/hamstrings

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