- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Dumbbell goblet squat

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

⚡️ Stand with a foot on each side of the platform in a sumo stance 
⚡️ complete a sumo squat holding the dumbbell or kettlebell between your legs 
⚡️ squeeze your glutes at the bottom of the rep
⚡️add a pulse at the bottom if you want to increase difficulty!

Deficit sumo squat

- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Keep a weight on your hips

Clam shells

-Holding dumbbells at your sides, chest lifted and shoulders back- Place foot up onto the box and push through your heel to stand up- Bring the other leg up- Step down and repeat - Work both sides

Dumbbell step ups

Complete a jumping lunge and alternate sides

Split jump combo

Burn out 😮‍💨

W1/ D3
LEGS 🦵🏽

Maria

Megan

W1/D1
LOWER BODY (Glute focused)

W1/ D2
UPPER BODY (PUSH/PULL)

W1/ D4 (FULL BODY FIESTA!)

W2/D1
LOWER BODY (Glute focused)

W2/ D2
UPPER BODY (PUSH/PULL)

W2/ D3
LEGS 🦵🏽

W2/ D4 (FULL BODY FIESTA!)

W3/D1
LOWER BODY (Glute focused)

W3/ D2
UPPER BODY (PUSH/PULL)

W3/ D3
LEGS 🦵🏽

W3/ D4 (FULL BODY FIESTA!)

W4/D1
LOWER BODY (Glute focused)

W4/ D2
UPPER BODY (PUSH/PULL)

W4/ D3
LEGS 🦵🏽

W4/ D4 (FULL BODY FIESTA!)

W1/ D3 LEGS 🦵🏽

More workouts from Emily Samuel