This week's workout is a progression from last week. Our goal is HYPERTROPHY. More muscle means better metabolism. Start each workout with a 5-10 minute warm-up. Day 1: Lower Body: Quads & Glutes 1. HEEL-ELEVATED GOBLET SQUAT 4 sets × 6–8 Elevate heels slightly on a plate or sturdy surface. Progression: Lower for 3 seconds, then drive up. Choose a challenging dumbbell. Rest 60 seconds. SUPERSET 1: 3 ROUNDS 2A. Dumbbell Romanian Deadlift 8 reps Pause for 1 second at the bottom. 2B. Banded Lateral Walk 12 steps each direction Rest 60 seconds. SUPERSET 2: 3 ROUNDS 3A. Front-Foot Elevated Reverse Lunge 8/leg Hold heavy dumbbells. 3B. Banded Glute Bridge 15 reps Hold the final rep at the top for 10 seconds. Rest 60 seconds. FINISHER: 2 ROUNDS 4A. Bodyweight Bulgarian Split Squat 12/leg Immediately into: 4B. Squat Pulses 20 reps 🔥 Your legs should be DONE. ABS: 2 ROUNDS Weighted Dead Bug: 8/side Plank: 45 seconds Day 2: Upper Body Push & Pull 1. ALTERNATING DUMBBELL CHEST PRESS 4 sets × 6–8/side Keep one dumbbell extended while the opposite arm presses. This increases both time under tension and core demand. Rest 90 seconds. SUPERSET 1: 3 ROUNDS 2A. Heavy Bent-Over Dumbbell Row 8 reps Pause and squeeze at the top. 2B. Push-Ups Near technical failure Rest 60 seconds. SUPERSET 2: 3 ROUNDS 3A. Arnold Press 8 reps 3B. Band Face Pull 15 reps Rest 60 seconds. SUPERSET 3: 3 ROUNDS 4A. Alternating Dumbbell Curl 8/arm Go heavier than your typical curl. 4B. Banded Triceps Pressdown 12–15 reps Rest 60 seconds. UPPER-BODY FINISHER: 2 ROUNDS Dumbbell Lateral Raise: 10 reps Immediately into Band Pull-Apart: 15 reps ABS: 2 ROUNDS Plank Dumbbell Drag: 8/side Reverse Crunch: 12 Day 3: Posterior Chain and Full Body 1. HEAVY DUMBBELL DEADLIFT 4 sets × 5–6 This should be the heaviest weight you use all week. If you completed all your reps last week with good form, increase your dumbbells this week. Rest 90–120 seconds. SUPERSET 1: 3 ROUNDS 2A. Single-Leg Dumbbell Romanian Deadlift 8/leg

What's up Ladies!!! This week's workout follows all of the progress you have built so far! If you are new and this is your first week, WELCOME!!!! I am so happy you are here! Let's get after it! Each workout follows a circuit format and utilizes bands, dumbbells and bodyweight. Modify as needed. If you are getting through all of the reps too easily, it's time to invest in heavier weights. Start each workout with a 5-10 minute warm-up. You can walk, dance, whatever! Just move. Day 1: Lower Body: Quads & Glutes 1. Heel elevated goblet squat. 4 sets of 6-8 reps 2. Superset 1: 3 rounds Dumbbell dead lift 8 reps Banded lateral walk 12 each direction Rest 60 seconds 3. Superset 2: 3 rounds Reverse lunge: 8 reps each side Banded glute bridge: 15 reps Rest: 60 seconds 4. Superset 3: 2 rounds Bulgarian split squat (can do bodyweight): 12 each side Squat pulses: 20 reps Day 2: Upper body push & pull ALTERNATING DUMBBELL CHEST PRESS 4 sets × 6–8/side Keep one dumbbell extended while the opposite arm presses. This increases both time under tension and core demand. Rest 60 seconds. SUPERSET 1: 3 ROUNDS 2A. Heavy Bent-Over Dumbbell Row 8 reps 2B. Push-Ups Near technical failure Rest 60 seconds. SUPERSET 2: 3 ROUNDS 3A. Arnold Press 8 reps 3B. Band Face Pull 15 reps Rest 60 seconds. SUPERSET 3: 3 ROUNDS 4A. Alternating Dumbbell Curl 8/arm Go heavier than your typical curl. 4B. Banded Triceps Pressdown 12–15 reps UPPER-BODY FINISHER: 2 ROUNDS Dumbbell Lateral Raise:10 reps Immediately into Band Pull-Apart: 5 reps ABS: 2 ROUNDS Plank Dumbbell Drag: 8/side Reverse Crunch :12 Day 3: Posterior chain and full body HEAVY BLOCK 1. HEAVY DUMBBELL DEADLIFT 4 sets × 5–6 This should be the heaviest weight you use all week. If you completed all your reps last week with good form, increase your dumbbells this week. Rest 90 seconds. SUPERSET 1: 3 ROUNDS 2A. Single-Leg Dumbbell Romanian Deadlift 8/leg 2B. Banded Good Morning 15 reps Rest 60 seconds. SUPERSET 2: 3 ROUNDS

Equipment: Dumbbells and resistance bands. Each workout in 40 minutes in duration. Be sure to warm-up before you get into it! We are focusing on hypertrophy (aka growing your gorgeous muscles!). Let's get after it! Day 1: Lower body: Quads & Glutes 1. Goblet squat (One heavy weight). 4 sets of 6-8 reps Superset; this means you perform both exercises back to back and then rest. Romanian deadlift: 8 reps Banded lateral walk: 12 steps each direction Rest 60 seconds Repeat 3 times. Superset 2. 3 rounds dumbbell sumo squat: 10 reps bodyweight squat pulse: 20 reps rest seconds Superset 3: 3 rounds dumbbell walking lunge: 8 per side banded glute bridge: 15 Rest 60 seconds Core finisher: Deadbug: 20 Plank: 30-60 seconds Day 2: Upper body push and pull HEAVY BLOCK Dumbbell Chest Press 4 × 6–8 Use a weight that makes those final two reps difficult. SUPERSET 1: 3 ROUNDS Single-Arm Dumbbell Row 8/side Push-Ups: 8–15 reps Rest 60 seconds. SUPERSET 2: 3 ROUNDS Dumbbell Shoulder Press: 8 reps Band Face Pull: 15 reps Rest 60 seconds. SUPERSET 3: 3 ROUNDS Hammer Curl: 10 reps Banded Triceps Extension: 12–15 reps CORE FINISHER — 2 ROUNDS Plank Shoulder Taps — 10/side Weighted Russian Twist — 10/side Day 3: Posterior chain and full body HEAVY BLOCK Dumbbell Deadlift 4 × 6 This should be your heaviest lift of the week. Take 90 seconds between sets. SUPERSET 1: 3 ROUNDS Bent-Over Dumbbell Row: 8 reps Banded Good Morning: 15 reps Rest 60 seconds. SUPERSET 2: 3 ROUNDS Bulgarian Split Squat: 8/leg Band Pull-Apart: 15–20 reps Rest 60 seconds. SUPERSET 3: 3 ROUNDS Dumbbell Hip Thrust: 10 reps Banded Standing Kickback: 12/leg CORE + CARRY FINISHER: 2 ROUNDS Heavy Farmer Carry — 45 seconds Side Plank — 30 seconds/side

Let's continue to focus on HYPERTROPHY! You may need to invest in a heavier set of weights....you are getting stronger! Start each workout with a 5-10 minute warm-up. Let's grow those gorgeous muscles! Day 1: Quads & Glutes. We are SUPERSETTING. that means you will perform 2 exercises back to back and then rest. Superset 1: 3 rounds Heavy goblet squat: 10 reps Glute bridge: 10 reps Rest for 60 seconds Superset 2: 3 rounds Bulgarian Split Squat: 8 reps per side Dumbbell Romanian deadlift: 8 reps Rest 60 seconds Superset 3: 3 rounds Dumbbell reverse lunge: 8 reps per side lateral walks with band around ankles: 20 total Rest 60 seconds Core: 2 rounds Heavy suitcase march: 30 seconds per side DAY 2: Upper Body burner Circuit 1: perform 3 rounds 1. Heavy Dumbbell Chest Press 6–8 reps 2. Bent-Over Dumbbell Row 6–8 reps 3. Dumbbell Shoulder Press 6–8 reps 4. Plank Dumbbell Drag 8–10/side REST 60 seconds Circuit 2: perform 3 rounds 1. Single-Arm Dumbbell Row 8/side 2. Dumbbell Lateral Raise 10–12 reps 3. Hammer Curl 8–10 reps 4. Overhead Triceps Extension 8–10 reps 5. Weighted Sit-Up 10–12 reps REST 60 seconds Final heavy set: Chest press 4-6 reps Day 3: Full body & Posterior Chain Circuit 1: perform 3 rounds 1. Heavy Dumbbell Deadlift 6 reps 2. Dumbbell Front Squat 6–8 reps 3. Single-Arm Dumbbell Row 8/side 4. Suitcase March 30 seconds/side REST 60 SECONDS Circuit 2: perform 3 rounds 1. Dumbbell Walking Lunge 8/leg 2. Dumbbell Floor Press 8 reps 3. Dumbbell Pullover 8–10 reps 4. Farmer Carry 45 seconds 5. Weighted Bicycle Crunch 10/side REST 60 SECONDS Final heavy set: Dumbbell deadlift: 8 reps THIS WEEK'S CHALLENGE: PICK UP THE HEAVY WEIGHT I want you to get comfortable being uncomfortable with heavier weights. If you've been using the same 10-, 15- or 20-pound dumbbells for months, your body has adapted.

Ladies! Last week we focused on portable, on the go workouts! This week we are picking up our HEAVIEST weights! Each workout uses a circuit format for extra challenge! Start each workout with a 5-10 minute warm-up. Walk, row, dance, just move! Day 1: Legs and Glutes Circuit 1: 3 rounds 1. Heavy Goblet Squat 6–8 reps 2. Dumbbell Romanian Deadlift 6–8 reps 3. Reverse Lunge 8/leg 4. Dead Bug 10/side REST 90 Seconds Circuit 2: 3 rounds 1. Dumbbell Sumo Squat 8–10 reps 2. Dumbbell Hip Thrust 10 reps 3. Bulgarian Split Squat 8/leg 4. Weighted Russian Twist 16–20 total REST 90 SECONDS Day 2: Upper Body Circuit 1: 3 rounds 1. Heavy Dumbbell Chest Press 6–8 reps 2. Bent-Over Dumbbell Row 6–8 reps 3. Dumbbell Shoulder Press 6–8 reps 4. Plank Dumbbell Drag 8–10/side REST 90 SECONDS Circuit 2: 3 rounds 1. Single-Arm Dumbbell Row 8/side 2. Dumbbell Lateral Raise 10–12 reps 3. Hammer Curl 8–10 reps 4. Overhead Triceps Extension 8–10 reps 5. Weighted Sit-Up 10–12 reps REST 90 SECONDS Day 3: Full Body + Posterior Chain (my favorite!) Circuit 1: 3 rounds 1. Heavy Dumbbell Deadlift 6 reps 2. Dumbbell Front Squat 6–8 reps 3. Single-Arm Dumbbell Row 8/side 4. Suitcase March 30 seconds/side REST 90 Seconds Circuit 2: 3 rounds 1. Dumbbell Walking Lunge 8/leg 2. Dumbbell Floor Press 8 reps 3. Dumbbell Pullover 8–10 reps 4. Farmer Carry 45 seconds 5. Weighted Bicycle Crunch 10/side REST 90 SECONDS This weeks challenge: Go heavy enough that you FAIL. This is the goal. And post your wins!