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!!!!!!

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

Ladies, what is your current protein goal?