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!

NO GYM REQUIRED. I programmed this workout for those travelling this week or those who want something different! You only need a set of resistance bands. I LOVE bands! They are light, portable, and effective. Start each workout with a 5-10 minute warm-up. You can walk, dance, row, step....just get moving. Day 1: Legs and Glutes Circuit 1: Perform 3 rounds. 40 seconds on. 20 seconds off. 1. Banded Squat Loop band above knees 2. Alternating Reverse Lunge 3. Banded Romanian Deadlift Stand on long band and hinge 4. Banded Lateral Walk 5. Bodyweight Squat: 3-Second Lower Make the bodyweight harder by slowing it down. REST 60 SECONDS Circuit 2. 3 Rounds. 40 seconds on. 20 seconds off 1. Bulgarian Split Squat — Right 2. Bulgarian Split Squat — Left 3. Banded Glute Bridge 4. Standing Banded Kickback — Right 5. Standing Banded Kickback — Left REST 60 SECONDS Glute Finisher: 30 seconds each: repeat twice: - Squat Pulses - Banded Abduction - Glute Bridge Pulses - Wall Sit - Banded Lateral Steps Day 2: Upper body and core Circuit 1: 3 rounds. 40 seconds on/ 20 seconds off 1. Push-Ups Wall, elevated, knees or toes 2. Banded Bent-Over Row 3. Standing Band Shoulder Press 4. Band Pull-Aparts 5. Banded Chest Press: Anchor safely behind you REST 60 Seconds Circuit 2: 3 rounds. 40 seconds on/ 20 seconds off 1. Banded Biceps Curl 2. Banded Overhead Triceps Extension 3. Band Face Pull 4. Plank Shoulder Taps 5. Dead Bug REST 60 SECONDS 5-MINUTE CORE FINISHER 30 seconds each — repeat twice: - High Plank - Mountain Climbers - Side Plank — Right - Side Plank — Left - Bicycle crunches Day 3: Full body & Conditioning. 3 rounds. 40 seconds on/20 seconds off 1. Banded Squat to Overhead Press 2. Banded Bent-Over Row 3. Alternating Reverse Lunge to Knee Drive 4. Push-Ups 5. Banded Good Morning REST 60 SECONDS Circuit 2: 3 rounds. 40 seconds on/ 20 seconds off 1. Banded Lateral Walk 2. Speed Skaters Low-impact option: lateral step + reach 3. Banded Standing Chest Press

Happy Monday Ladies! Let's get strong and sweaty! This week's workout is going to use a circuit focus to build and sculpt gorgeous muscles. Start all workouts with a 5-10 minute warm up on the stepper, treadmill, bike, ect. Day 1. Lower Body Circuit 1: Perform 4 rounds of the following exercises. Go heavy. 1. Heavy Goblet Squat 6–8 reps 2. Dumbbell Romanian Deadlift 8 reps 3. Banded Lateral Walk 12 steps each direction REST 90 seconds Circuit 2: Perform 3 rounds of the following exercises. 1. Dumbbell Reverse Lunge 8/leg 2. Dumbbell Hip Thrust 10 reps 3. Banded Standing Kickback 12/leg REST 90 SECONDS FINISHER: 2 ROUNDS Banded Squat × 15 Wall Sit × 45 s Day 2. Upper Body Circuit 1: Perform 4 rounds. 1. Dumbbell Shoulder Press 8 reps 2. Dumbbell Lateral Raise 10–12 reps 3. Banded Chest Fly 12–15 reps REST 90 SECONDS Circuit 2: Perform 3 rounds 1. Heavy Dumbbell Chest Press 6–8 reps 2. Single-Arm Dumbbell Row 8/side 3. Band Pull-Apart 15 reps REST 90 SECONDS Circuit 3: Perform 3 rounds 1. Hammer Curl 8–10 reps 2. Overhead Dumbbell Triceps Extension 8–10 reps 3. Band Face Pull 15 reps REST 60 Tow Seck Day 3: Posterior chain & Full body Circuit 1: 4 rounds 1. Heavy Dumbbell Deadlift 6 reps 2. Bent-Over Dumbbell Row 8 reps 3. Banded Good Morning 12–15 reps REST 90 seconds Circuit 2: 3 rounds 1. Bulgarian Split Squat 8/leg 2. Dumbbell Pullover 10 reps 3. Banded Glute Bridge (can put a weight on your pelvis) 15 reps REST 90 SECONDS Circuit 3: 3 rounds 1. Farmer Carry 45–60 seconds 2. Banded Row 12–15 reps 3. Pallof Press 10/side REST 60 seconds Post your sweaty selfie!!! Keep working hard ladies!!!!

I am starting small with weights I’m 58 ~ never been an excerciser. So it’s time to change Dr noted that sarcpena ???? Loss of muscle has started ~ I read a lot of places any movement is better than none ~ and isometrics gives more than it used to Any thoughts???? How honest open and willing

Let's focus on STRENGTH! I want to really challenge you to invest in a heavy set of dumbbells. Someone in Penfield is selling a 50 lb dumbbell for $1 on facebook marketplace!! This is how we get strong and protect our bones. Start each workout with a 5-10 minute warm-up. The goal is to get the blood flowing and reduce injury. NEVER lift heavy without a proper warm-up. Day 1: Legs & Glutes. Heavy Goblet Squat 4 sets × 4–6 reps Pick up the dumbbell you normally avoid because it feels "too heavy." Rest 2 minutes. Dumbbell Romanian Dead Lift 4 sets × 6–8 reps Go heavy. Keep the dumbbells close to your legs and control the lowering phase. Dumbbell reverse lunge 3 sets × 6–8/leg Dumbbell Hip Thrust 3 sets × 8–10 reps Pause and squeeze at the top. Banded lateral walk 3 sets × 15 steps each direction Banded Glute Bridge 3 sets × 15–20 reps Day 2: Chest, shoulders, and triceps Heavy dumbbell chest press 4 sets × 4–6 reps This should feel significantly heavier than your normal 10–12 rep weight. Dumbbell Shoulder Press 4 sets × 6–8 reps Dumbbell lateral raise 3 sets × 10–12 reps Overhead tricep extension 3 sets × 8–10 reps Banded chest press (can do standing or lying down) 3 sets × 12–15 reps Banded tricep extension 3 sets × 15 reps Day 3: Back, posterior chain, & biceps Heavy dumbbell deadlift 4 sets × 4–6 reps This is the day to challenge yourself. If you own heavier dumbbells, use them. Bent over dumbbell row 4 sets × 6–8 reps Single-arm dumbbell row 3 sets × 8/side Dumbbell pullover 3 sets × 8–10 reps Band face pull 3 sets × 15 reps Heavy dumbbell bicep curl 3 sets × 6–8 reps Band pull-apart 3 sets × 15–20 reps BONUS ABS CIRCUIT: Add this on any day. It only takes 10 minutes. Repeat this circuit 3 times: 50 bicycles 25 plank hip dips 25 reverse crunches 25 toe touches