Ariana Roy

Welcome to #MWMBUILDABUM VOL.2 ❤️‍🔥 Please visit my nutrtion guide to make sure you’re doing everything you need to be healthy outside and inside of gym! If you have any question please reach out. 

If you need upper body workouts you can find a lot in any of my  other programs! 

Start where you are. 
Show up for yourself. 
Have fun. :)

Incline walking

- Stand with feet shoulder width apart
- 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

Air squats

- Push through your heels to come up 
- Pause at the top and engage your glutes 
- Hold the weight with both hands

Glute bridge

- Position yourself on your hands and knees
- Keeping your knee in a bent position
- Lift your knee away from the midline of the body
- Pause at the top of the motion 
- Slowly return to the starting position

Fire hydrants

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle crunches

Superset

- Place the dumbbell on your hips
- Raise one leg off the ground
- Push through your heel raise your hips
- Engage your glutes as you lift
- Increasing weight each set 
- Rep count is each leg 
- Slow and controlled

DB single leg glute bridge

- Increasing weight each set!
- Keep your elbows and chest up
- Core engaged
- Increasing weight each set

Front squat

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through and stand up
- Pick a moderate weight
- Increasing weight each set

Dumbbell double walking lunges

- Stand to the side of a box
- Step up with the leg farthest away from the box to full extension
- Keep your chest up
- Lower to ground and repeat
- Increasing weight each round

Box step up HEAVY

- Lie down on the floor or an exercise mat with your legs fully extended and your upper body upright. Grab the plate by its sides with both hands out in front of your abdominals with your arms slightly bent.
- Slowly cross your legs near your ankles and lift them up off the ground. Your knees should also be bent slightly. Note: Move your upper body back slightly to help keep you balanced turning this exercise. This is the starting position.
- Move the plate to the left side and touch the floor with it. Breathe out as you perform that movement.
- Come back to the starting position as you breathe in and then repeat the movement but this time to the right side of the body. Tip: Use a slow controlled movement at all times. Jerking motions can injure the back.
- Repeat for the recommended amount of repetitions.

Russian twist

Circuit

Happy baby

Pigeon pose

- Get on your hands and knees, walk your hands in front of you.
- Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
- Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

Child’s pose

Yoga/Mobility

Hammer time ❤️‍🔥

Let’s have some fun! 😉🥵

I did double unders instead of single unders and did deadlifts instead of squats!

Hammer time ❤️‍🔥

Community

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