- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat jumps

- Jump rope with the rope passing under your feet once each jump

Jump rope

- 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 front heel and stand back up 
- Work both sides

Dumbbell walking lunges

Circuit 1

Stand up straight and tall
Start with arms in 90° angle
Raise them up and down for desired amount of sets

90 Degree Arm Raise

- Begin with a dumbbell 90 degrees in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell halfway bicep curls

Circuit 2

(I use a piece of copy paper for this, but u can get creative w cardboard, a napkin etc)
- Begin standing with your feet shoulder width apart
- Slide one leg out to the side as you squat down to parallel
- Stand back up and slide your leg back in to starting position
- Complete desired reps then repeat on the opposite side

Lateral lunge slide out - R

Lateral lunge slide out - L

Stand high on knees 
Have dumbbells in both hands and proceed to a 90° position 
Raise up and down
Then press out in front of you

Shoulder Press to Front Press

Circuit 3

Step 1: Stand high on knees with your arms extended out to each side, parallel to the ground.
Step 2: Bring your arms slightly forward, upward, and then backward, making 12 inch circles with your arms.
Step 3: Repeat the circle movement twelve times and then reverse the motion by going backward, upward, and the forward. Repeat that motion twelve times as well.

Kneeling Arm Circles - Back

Kneeling Arm Circles - Front

From a seated or standing position, place a dumbbell in both hands. Bend your elbows 90 degrees and bring them up in line with your shoulders, palms facing you

Prayer Pulses

- Extend your arm engaging your tricep 
- Keep elbow high, raise straight arm up & down

Bent over straight arm extension

Circuit 4

W4/D1 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. 💪👍

Tarsha

W1/D2 Arms & Core 💪🏽 🔥

W1/D3 Cardio 🏃🏃‍♀️💨

W1/D4 Legs 🦵🏽🏋️‍♂️

Cristina

W1/D5 Arms & Abs💪🏽🔥

W1/D6 Full Body🏋🏽‍♀️

W1/D7 Rest 💤😴

W2/D1 Full Body💪🏽🦵🏽

W2/D2 Cardio 💨💨

W2/D3 Booty🍒

W2/D4 Arms & Core🏋️‍♂️

W2/D5 Cardio 🏃‍♂️🏃‍♀️

W2/D6 Legs & Abs 🦵🏽

W2/D7 Rest 💤😴

W3/D1 Booty 🍑

W3/D2 Cardio 🏃🏃‍♀️💨

W3/D3 Arms💪🏽

W3/D4 Full Body HIIT💧

W3/D5 Cardio 🏃🏃‍♀️💨

W3/D6 Legs 🦵🏽💦

W3/D7 Rest 💤😴

W4/D2 Arms 💪🏽

W4/D3 Booty 🍑

W4/D4 Cardio 🏃🏃‍♀️💨

W4/D5 Arms 💪🏽💦

W4/D6 LEGS 💦

W4/D7 Rest 💤

W4/D1 Full Body 🤸🏽‍♀️

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