Workout of the week! July 6-13. This week we are focusing on hypertrophy (aka building muscle). Invest in some heavier weight. This is how we change our body comp. Day 1: Lower body and glutes Start with a 5 minute warm-up to get the blood flowing. Goblet Squat - 4 × 8–10 Bulgarian Split Squat - 3 × 10/leg Dumbbell Romanian Deadlift - 4 × 10 Dumbbell Hip Thrust - 3 × 12 Walking Lunges - 3 × 12 steps/leg GLUTE BURNOUT: Repeat 2 rounds - Goblet Squat Hold – 30 seconds - 15 Bodyweight Pulse Squats - 20 Glute Bridge pulses Day 2: Upper body burner Start with a 5 minute warm-up to get the blood flowing. Dumbbell Chest Press - 4 × 8–10 One-Arm Dumbbell Row - 4 × 10/side Standing Dumbbell Shoulder Press - 3 × 10 Incline Reverse Fly - 3 × 12 Hammer Curl - 3 × 10–12 Overhead Triceps Extension - 3 × 10–12 SHOULDER FINISHER Repeat 2 rounds - Lateral Raises × 12 - Front Raises × 12 - Arnold Press × 10 Day 3: Full Body Burner Start with a 5 minute warm-up to get the blood flowing. Dumbbell Deadlift - 4 × 8 Dumbbell Thruster - 3 × 10 Reverse Lunge - 3 × 10/leg Renegade Row - 3 × 10/side Dumbbell Floor Press - 3 × 10 Sumo Squat - 3 × 12 FINISHER Complete 3 rounds with minimal rest: - Farmer Carry – 45 seconds - Dumbbell Squat Hold – 30 seconds - Plank – 45 seconds

Something new is starting this Tuesday. I'm hosting a live 30-minute Q&A. Just you, me, and your biggest questions about your metabolism, hormones, training, and nutrition after 35. No slides. No pitch. Just real answers from a PhD nurse scientist who has spent years studying exactly what's happening in your body right now. Wednesday, June 18th | 7:00 PM ET Right here inside the community. Drop your questions below so I can make sure we cover what matters most to you. 👇 See you Tuesday.— Dr. Christine

Ladies, what is your current protein goal?