Push for 4 rounds if you can 🥰💪🏽

- Stand with your feet shoulder width apart 
- Bring your hands to your head 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Hinge + Squat Jump

- Stand in a wide toed out stance 
- Hold a heavy dumbbell between your legs in front of you
- Lower into a squat, touch dumbbell to the ground
- Stand up to full extension

Dumbbell sumo squat

With controlled force, throw your arms overhead and bend at your hips and knees to come into a shallow squat.

Jump your feet forward, landing softly on either side of your hands to come into a low squat.

Stand upright and shuffle back to the starting position, using short, quick steps and keeping your hands out in front of you.

Jump + Back Peddle

Starting on your knees with weight in your hands, lower your bottom to your feet. Raise up and step right foot, left foot, reaching squat position. Stand up straight. 
Lower right foot, left foot, ending in the starting position

Squat Step Ups

Circuit 1

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes and core
- Slowly march your feet, lifting your knees up

Glute bridge marches

- Legs shoulder width apart, squat
- Press up using your toes activating your calf muscles
- Lower slowly stretching the calf muscles

Squat calf raise

- Start in a modified plank position with legs bent
- Rotate to one side and kick the bottom leg through
- Tap that foot with your upper hand
- Repeat both directions

Shoot throughs

Circuit 2

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

Mountain climbers

- Start in a push up position
- Lower your chest to the floor and lift your hands up
- Then press yourself back up to starting position

Hand release push-ups

- Start in a push up plank position
- Pike your hips up and reach across with one hand touching the toes on the opposite foot

Plank toe touches

Circuit 3

W1/D6 Full Body🏋🏽‍♀️

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W1/D6 Full Body🏋🏽‍♀️

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