Let's keep the heavy lifting. If you have been following along, you should feel strong and a little sore. Challenge yourself! I just ordered heavier weights from Amazon. What doesn't challenge you doesn't change you. Day 1: Lower body. Quad & Glute Focus Start with a 5-10 minute warm-up. Just get the body moving. Strength Block A Heel-Elevated Goblet Squat Targets the quads through a greater range of motion. 4 × 10 Dumbbell Romanian Deadlift 4 × 10 STRENGTH BLOCK B Front-Foot Elevated Split Squat 3 × 10/leg Dumbbell Sumo Squat 3 × 12 FINISHER Complete 3 rounds: - Walking Lunges × 12/leg - Wall Sit × 45 seconds DAY 2: Upper Body: Shoulders, arms, and back Start with a 5-10 minute warm-up to get the blood flowing. STRENGHT BLOCK A Arnold Press 4 × 10 Chest-supported Dumbbell Row 4 × 10 STRENGTH BLOCK B Neutral grip chest press (on the floor or bench) 3 × 10 Bent-over reverse fly 3 × 12 STRENGTH BLOCK C Zottman curl 3 x 10 Tricep kick back 3 x 10 SHOULDER BURNOUT Complete 2 rounds Lateral Raise × 12 Front Raise × 12 Rear Delt Raise × 12 DAY 3: POSTERIOR CHAIN & FULL BODY Start with a 5-10 minute warm-up. You can use the treadmill, stepper, rower, whatever gets the blood flowing. STRENGTH BLOCK A Dumbbell deadlift 4x8 Single-arm row 4 x 10 each side STRENGTH BLOCK B Bulgarian Split Squat Lean slightly forward to emphasize the glutes. 3 × 10/leg Dumbbell Hip Thrust 3 × 12 STRENGTH BLOCK C Renegade row 3 x 8 side Farmer Carry 3 x 60 seconds FINISHER Complete 3 rounds: Dumbbell Swings × 15 Plank × 45 seconds Suitcase Carry × 30 seconds/side Print this out and keep track of your progress.

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