* The workouts are designed for all levels * Beginners: go slow, use less weight, use longer rest periods, and focus on form * Advanced: increase weight, reps and reduce rest time as you progress

* Weight training 3-4 times per week. Be sure to do at least 1 upper body, 1 lower body, and 1 full body workout each week. I've provided 2 lower body options for extra impact to grow the glutes! If you can do both in a week, do them on alternating days. If you can only do one, pick one and alternate the next week. * 1-2 days of active rest: When you rest from lifting, you should still remain active. Do HIIT cardio/ab workouts, pilates, go for a hike or a long walk. The Yin flow is designed for either active rest or a full rest day. * 1 full rest day