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

This week we are going to use resistance bands. You can find them on Amazon for $8. This is the workout we did on Saturday. Start with a 5-minute warm-up. March in place, jump, stretch, just get your body warm. Round 1: 40 seconds on, 20 seconds rest. Repeat 3 times. Place band right below your knees 1. Banded squats 2. Banded abduction. (leg out to side, works outer thighs, alternate legs) 3. Banded lateral walks (3 steps each direction) 4. Banded alternating kick backs Round 2: Upper body. 40 seconds on, 20 seconds rest. Repeat 3 times. 1. Banded chest press 2. Banded shoulder press 3. Banded bent over row 4. Banded bicep curl 5. Banded tricep overhead extension Round 3: Lower body blaster. 40 seconds on, 20 seconds off. Repeat 3 times 1. Sumo squat. with or without band. 2. Alternating reverse lunge 3. Alternating curtsy lunge 4. Wall sit with banded abduction Standing Core. 40 seconds on. 20 seconds off. Repeat 3 times 1. Standing crunch 2. Woodchop with band (low to high) 3. Wood chop with band (other direction) 4. Side bend with band Be sure and comment once you have completed. We were pretty sweaty after this one!

Hello Ladies!! For many of you, it is back to school, back to routine, back to YOU. This week we are focusing on hypertrophy. Building muscle. Muscle is your best friend. Invest in some heavier dumbbells. You will not regret it! Day 1: Lower body: Legs & Glutes Start with a 5-10 minute warm-up to get the blood flowing. The last set should be VERY hard. 1. Dumbbell Goblet Squat 4 × 6–8 reps 2. Dumbbell Romanian Deadlift 4 × 6–8 reps 3. Bulgarian Split Squat 3 × 8/leg 4. Dumbbell Hip Thrust 4 × 8–10 rep s 5. Dumbbell Reverse Lunge 3 × 8/leg 6. Standing Dumbbell Calf Raise 3 × 10–12 reps Day 2: Chest, shoulders, & triceps Start with a 5-10 minute warm-up. Go heavy. Go to failure. If you cannot do all of the reps, it is ok!!! 1. Dumbbell Chest Press 4 × 6–8 reps 2. Dumbbell Shoulder Press 4 × 6–8 reps 3. Incline Dumbbell Chest Press 3 × 8–10 reps 4. Dumbbell Lateral Raise 3 × 10–12 reps 5. Close-Grip Dumbbell Press 3 × 8–10 reps 6. Overhead Dumbbell Triceps Extension 3 × 8–10 reps Day 3: Back, posterior chain and biceps Start with a 5-10 minute warm-up. Your back is REALLY strong....challenge it. 1. Dumbbell Deadlift 4 × 6–8 reps 2. Bent-Over Dumbbell Row 4 × 6–8 reps 3. Single-Arm Dumbbell Row 3 × 8/side 4. Dumbbell Pullover 3 × 8–10 reps 5. Rear Delt Fly 3 × 10–12 reps 6. Alternating Dumbbell Biceps Curl 3 × 8–10 reps 7. Hammer Curl 3 × 8–10 reps Share your wins!! I am SO proud of you!!!