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

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