This week's theme: Butts and Guts and Thighs. My favorite areas to focus on! Let's do this! Post your sweaty selfie when you are done! Start each workout with a 5-10 minute warm-up. You will only need dumbbells and resistance bands. Day 1: Build that Booty Block 1: 1. Heavy dumbbell hip thrust: 4 sets of 8 reps 2. Dumbbell Romanian Dead lift: 3 sets of 8 reps Block 2: 3 rounds 1. Dumbbell Bulgarian Split Squat: 8 per side 2. Banded lateral walk: 12 steps/side 3. rest 60 seconds Block 3: 2 rounds 1. Banded standing kickback: 15 each side 2. Banded glute bridge: 20 3. Banded hip abduction: 20 4. Rest 45 seconds Gut Finisher: 2 rounds Weighted dead bug: 10/side Reverse crunch: 12 Forearm plank: 45 seconds Day 2: Thighs on Fire Block 1: 3 rounds 1. Heavy Goblet squat: 4 sets of 6-8 reps 2. Dumbbell lateral lunge: 2 sets of 8 reps each side Block 2: 3 rounds 1. Dumbbell reverse lunge: 8 per side 2. Banded squat: 15 reps 3. rest 60 seconds Block 3: 2 rounds 1. Dumbbell sumo squat: 12 reps 2. Banded lateral walk: 12 each side 3. Banded standing hip abduction: 15 each side 4. rest 30 seconds Gut Finisher: 2 rounds 1. Weighted Russian Twist: 12 reps per side 2. Bicycle crunch: 24 total 3. Side plank: 30 seconds each side Day 3: Butts, guts, and thigh burnout Circuit 1: Heavy Lower Body: 3 rounds 1. Dumbbell deadlift: 8 reps 2. Dumbbell front squat: 8 reps 3. Banded monster walk: 10 forward/10 backward Circuit 2: 3 rounds 1. Dumbbell step-up: 8 per side 2. Banded glute bridge: 15 3. Banded standing hip abduction: 12 each side 4. Rest 45 seconds Circuit 3: 2 rounds 1. Dumbbell suitcase march: 30 seconds 2. Banded Pallof press: 10 each side 3. Bodyweight squat pulses: 20 4. Banded kickback: 12 each side Final burnout: 2 rounds 1. wall sit: 45 seconds 2. Banded glute bridge pulses: 20 3. Reverse crunch: 20 4. Forearm plank: 45 seconds 5. Rest 30 seconds

Ladies!! First week of November.....let's get after it! Start every workout with a 5-10 minute warm-up. Try to lift a little heavier than last week. Day 1: Lower Body. Glutes and hamstring 1. Heavy dumbbell sumo squat. 4 sets. 6-8 reps 2. Dumbbell step up (any elevated surface). 3 sets. 8 reps each leg. Circuit: 3 rounds 1. Romanian dead lift: 8 reps 2. Standing hip abduction with band: 12 reps 3. Rest for 45 seconds Glute and core finisher: 2 rounds 1. Banded glute bridge: 20 reps 2. Bodyweight squat pulses: 20 reps 3. Weighted dead bug: 8 each side 4. Forearm plank: 40 seconds 5. Rest 30 seconds Day 2: Upper body: Chest, shoulders & arms 1. Heavy single-arm row: 4 sets. 6-8 reps each side 2. Neutral grip dumbbell floor press. 3 sets. 8 reps 3. Dumbbell lateral raise: 2 sets: 12 reps 4. Dumbbell Arnold press: 3 sets of 8 reps 5. Band pull apart: 15-20 reps Circuit: 2 rounds 1. Alternating dumbbell curl: 10 each arm 2. Banded tricep overhead extension: 15 3. Push-up. Try one on your toes: 8-12 reps 4. Plank shoulder tap: 10 total Day 3: Full Body: Strength and Stability 1. Dumbbell dead lift: HEAVY. 4 sets of 6-8 reps Round 3: Circuit: 3 rounds 1. dumbbell reverse lunge: 8 per leg 2. Chest press: 8 reps 3. Banded bent over row. 15 4. Rest 45 seconds Round 3: Dumbbell hip thrust: 3 sets of 10 reps Banded pull apart: 3 sets of 15 reps Round 4: Core and Carry: 2 rounds 1. Heavy farmer carry: 40 seconds 2. Banded crunch: 20 3. Side plank: 30 seconds 4. Bodyweight reverse crunch: 12 Post your sweaty selfie!! Keep working hard ladies!!!!!!

What's up Ladies?? I've cooked up a great workout for you this week! Start each workout with a 5-10 minute warm-up. Get ready to work! Post your sweaty selfies below! Day 1: Lower Body: Quads & Glutes Dumbbell front squat: 4 sets of 6-8 reps. HEAVY Superset 1: 3 rounds 1. Dumbbell Romanian Deadlift: 8 reps 2. Banded lateral walk: 12 reps Superset 2: 3 rounds 1. Dumbbell step up: 8 reps each side 2. Banded glute bridge: 15 reps Finisher and Core: 2 rounds 1. Bodyweight reverse lunge: 10 each leg 2. Banded squat pulses: 20 reps 3. Dead bug: 10 each side 4. Forearm plank: 45 seconds Day 2: Upper Body: Chest, back & shoulders Heavy dumbbell chest press: 4 sets of 6-8 reps. Superset 1: 3 rounds 1. Bent over row: 8-12 reps 2. Push-ups: 8-12. try at least one on your toes Superset 2: 2 rounds 1. Dumbbell shoulder press: 10 reps 2. Banded face pull: 15 reps Superset 3: Arms and core: 2 rounds 1. Dumbbell hammer curl: 12 reps 2. Banded tricep pressdown: 15 reps 3. Dumbbell lateral raise: 12 reps 4. Plank shoulder taps: 10 each side 5. Reverse Crunch: 12 reps Day 3: Posterior chain and full body Heavy dumbbell deadlift: 4 sets of 5-6 reps Superset 1: 3 rounds 1. Dumbbell reverse lunge: 8 per leg 2. Banded row: 12 reps Superset 2: 3 rounds 1. Dumbbell hit thrust: 10 2. Banded hip abduction: 20 reps Superset 3: Full body and core: 2 rounds 1. Dumbbell push press: 8 reps 2. Farmer carry: 45 seconds 3. Bodyweight squat: 15 reps 4. Banded Pallof press: 15 reps 5. Side plank: 30 seconds each side Don't forget to comment and post your sweaty selfie!! Keep working hard!

We have been working towards progressive overload and this workout builds on this momentum! If you have been following along with these workouts, you are stronger!! Start each workout with a 5-10 minute warm-up. Your goal is to get blood flow to your body. Never start lifting without some sort of warm-up. Each workout is designed with minimal equipment and lasting 45 minutes. Day 1: Glutes & Quads Heavy Goblet Squat: 4 sets of 6-8 reps Superset 1: 3 rounds 1. Dumbbell Romanian deadlift: 8 reps 2. Banded lateral walk: 12 steps Lower the RDL for 3 seconds. Rest 60 econds after each round. Superset 2: 3 rounds 1. Dumbbell Bulgarian split squat: 8 reps each le 2. Banded glute bridge: 15 reps. Add a weight for an extra challenge. Rest for 60 seconds. Progression: Use a heavier dumbbell for the split squat or increase range of motion if appropriate. Hold the top of each bridge for 2 seconds. Finisher + Core: 2 rounds Bodyweight squat pulses: 20 Banded standing kickback: 12 each leg Weighted dead bug: 8 each side (one light dumbbell) Forearm plank: 40 seconds Day 2: Upper Body Heavy Dumbbell Bench Press: 4 sets of 6-8 reps. Goal is to get to failure. Superset 1: 3 rounds 1. Heavy single-arm dumbbell row: 8 reps each sid 2. Push-ups: 8–12 Rest 60 seconds Progression: Pause at the top of every row. For push-ups, move from an elevated surface toward the floor if your strength allows Superset 2: 3 rounds 1. Dumbbell Arnold press: 8 reps 2. Banded face pull: 15 reps Rest 60 seconds Keep the press controlled. Finisher: 2 rounds 1. Alternating dumbbell biceps curl: 8/arm 2. Banded triceps extension: 15 reps 3. Plank shoulder taps: 10 each arm 4. Reverse crunch:12–15 Rest 45–60 seconds between rounds Day 3: Posterior chain & Full Body Heavy Dumbbell Deadlift: 4 sets of 6-8 reps. Try to go to failure. Superset 1: 3 rounds 1. Dumbbell reverse lunge: 8 per leg 2. Banded bent over row: 15-20 Rest 45 seconds Superset 2: 3 rounds

If you have been following along with the weekly workouts, no doubt you are stronger and healthier! If this is your first workout, welcome! This week we are going to SUPERSET. This means we are doing 2 exercises back to back and then resting. It's a great way to build lean muscle mass. Start with a 5-10 minute warm-up for each workout. We never want to just start picking up heavy weights: That will get us hurt! Equipment: dumbbells, resistance bands, and body weight. Keep it simple. Day 1: Lower body: Glutes and quads. Superset 1: 3 rounds Dumbbell Romanian deadlift: 8 Banded lateral walk: 12 each side Lower the RDL for 3 seconds. Rest 60 seconds after each round. Superset 2: 3 rounds Dumbbell reverse lunge: 8/leg Banded glute bridge: 15 (put a weight on your lap for extra credit) Pause at the top of every glute bridge for 2 seconds. Rest 60 seconds. Finisher Complete 2 rounds at a controlled pace: - Bodyweight squat pulses: 20 - Banded standing kickbacks: 12/leg - Weighted dead bug: 10/side - Forearm plank: 45 seconds Day 2: Upper body Push & Pull Heavy set: Dumbbell chest press. 4 sets of 6-8 reps Superset 1: Heavy single-arm dumbbell row: 8 per side Band pull-apart: 15 Pause at the top of the row. Rest 60 seconds. Superset 2: 3 rounds Dumbbell shoulder press: 6-8 reps Banded face pull: 15 Rest 60 seconds. Superset 3: 2 rounds Hammer curl: 8–10 Banded triceps extension:12–15 Push-ups: 8–12 or stop near technical failure Plank shoulder taps: 10/side Reverse crunch: 12 Rest 60 seconds between rounds. Day 3: Posterior Chain & Full Body Heavy strength block: Dumbbell Deadlift: 4 sets of 6-8 reps Superset 1: 3 rounds Dumbbell front squat: 8 Banded row: 12–15 Rest 60 seconds. Superset 2: 3 rounds Dumbbell hip thrust: 10 Banded hip abduction (put band above knees): 15–20 Pause at the top of the hip thrust for 2 seconds. Rest 60 seconds. Full body and core finisher: 2 rounds Dumbbell push press: 8 Farmer carry: 45 seconds Bodyweight reverse lunge: 10/leg