I was hating the pain in my abs but as my dad says "if it's not hurting it's not working"

Sara Carolina

Lower body circuit: (30 seconds on/30 seconds off) 
- Quad lean backs
- Kneel to squat
- DB squat
- DB Reverse lunge
- Step up with knee drive

- High plank (45 second hold)

Ab circuit: (30 seconds on/10 seconds transition)
- Corkscrew
- Flutter kicks
- V-sit scissor kicks
- Single leg bicycle (right)
- Single leg bicycle (left)

4 rounds: 30 seconds of work, 30 seconds of rest between movements with 1 min rest between rounds

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Arms extended in front of your body
- Lower down until your glutes touch your heels
- Come back up, extending your hips forward

Quad lean backs

- Start in the kneeling position, knees just outside shoulders
- Keeping your back straight and core engaged
- Alternately step up into a low squat position
- Reverse movement back to starting position

Kneel to squat

- Keep the dumbbells by your sides and chest up 
- Push your hips back as you lower down 
- Reach parallel and come back

DB squat

- Holding dumbbells at your sides
- Step back keeping your chest up and shoulders rolled back
- Lower your back knee down until both legs reach 90 degrees
- Step back to the initial position
- Work both sides

DB reverse lunge

- Bring one leg up onto the bench and push through your heel to stand up
- Bring the other leg up, drive your knee forward and up to 90 degrees
- Step down with the first leg and lower back down to the ground
- Switch legs and repeat

Step up with knee drive

Lower body circuit

- With your arms extended, hands under your shoulders
- Keep entire body tight as you hold position for time

High plank

3 rounds: 30 seconds of work, 10 seconds to transition

- Lying faceup on a mat with legs straight up in the air 
- Arms flat at your sides so body forms an “L” shape 
- Engage your lower abs to lift your hips up, twisting to one side 
- Lower them back down in a controlled manner 
- Repeating to the opposite side

Corkscrew

- Lying on your back and holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Flutter kicks (dumbbell)

- From a V-up position 
- Point your toes 
- Criss cross your legs back and forth
- Keep core tight and activated

V-sit scissor kicks

- 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

Single leg bicycle (right)

Single leg bicycle (left)

Abs circuit

Day 12 Lower body  & abs

Bibi

Valerie

Hayley 🪴 Fiedler

Day 1 Lower body

back on it after a wonderful birthday weekend for my little brother ( i’m a sweaty mess ) ❤️‍🔥

Rachel

Day 2 Booty & abs

Couldn't do the first part because it never loaded so I did jumping rope instead because I didn't knew if it was normal running or jogging or what

Day 3 HIIT

i finally hit it back again after being sick + in a funk i REALLY
didn’t wanna move today but
I. DID. IT. and am so proud.. ( sweaty mess 😮‍💨 )

So glad I found your program! My 🍑 has been sore the last couple days using these workouts! 🥵🔥

Taryn

I'm full on sweat but totally seeing changes with this workouts

Day 4 HIIT + lower body

haven’t worked out in a min because of a bad health flare but i’m BACK and my legs were shaking at the 45 sec plank cannot wait to get back to being STRONGER and HAPPIER 🔥✨

Challenged myself more today and did this with ankle weights. 💜

Kristi

Day 5 Lower body  & abs

Day 6 Booty &  back

this kicked my ass
( in a good way ) fell off my routine and trying to get back to it but remembering to take it day by day & that everyday’s a new day :”)!

p.s. ( Plank with side to side hop
(banded) killed me and my legs 😭 )

Day 12 Lower body & abs

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