Day 1: Glute Power

Lighting up the bum today. Format is really fun! Our timer goes from 30 seconds work, to another 20 seconds of work, to 15 seconds rest! So we’re doing a strength exercise, followed by a burnout, then resting…get ready to feel the burn!! You’ll need a pair of dumbbells today, I’m using 15 lbs.

Day 2: Upper Body Cardio Core

Timer switch! Todays format is different from anything we’ve done before! The bad news is we’re working for a solid 3 minutes in each circuit…the good news is we’re switching exercises every 30 seconds! Get ready to sweat! Grab your dumbbells, I’m using 8, 10, and 15 lbs.

Day 3: 1 Dumbbell HIIT

Simple format today, 30 seconds work with 20 seconds rest. Our focus is moving powerfully with control!! All you need is a single dumbbell, I’m using 15 lbs. We have 3 exercises to cycle through in each circuit. Let’s get it done!

Day 1: Glute Power

Not changing anything about the timer or format today…but I am making a few tweaks to make some of these moves a little more intense. Using dumbbells again!

Day 2: Upper Body Cardio Core

While I’m not changing any exercises today, I am changing the tempo at which we perform them. Our focus is on lowering the weights nice and slow today, really enjoying that burn of the eccentric contraction. Format and timer stay the same! Let’s go!

Day 3: 1 Dumbbell HIIT

Timer stays the same as last week, but I’m changing the format! Instead of circuiting through the exercises, we’re going to do each move twice through before moving on to the next. I’ve also made each exercise the the beginning of the round harder! So bring your A-game! All you need is a single dumbbell!!

Day 1: Glute Power

OMG you guys…I hope you’re ready to really burn your buns today! Format is different than anything we’ve ever done, we have 3 rounds of strength at 45 seconds, followed by a FULL MINUTE of a bodyweight exercise…then we grab our dumbbells and crank out another 30 seconds of it! Those dumbbells are going to feel a lot heavier than they really are. We need dumbbells (I used 15 and 20 lbs) as well as something (bench or couch) to put our foot on for Bulgarian Split squats and our back against for hip thrusts! Let’s do it! I do want you to take note of the weight you’re using today, because next week our goal is to lift heavier!!

Day 2: Upper Body Cardio Core

Similar to last week, we’re alternating between an upper body strength exercise and a cardio exercise. What’s changed is the length we’re working, and the exercises! Instead of changing moves every 30 seconds, we’re doing more of a ladder. First round we do 20, then we do 30, ending with 40 seconds! There’s still no rest!! Grab those dumbbells, I used 8, 10, and 15 lbs.

Day 3: Dumbbell HIIT

Making things more intense by adding another Dumbbell to the mix today! I used my 15 lbs. Format is exactly the same as it was in week 1, 30 seconds work with 20 seconds rest. Cycling through 3 exercises twice through. I really had fun with this one, I hope you do too!

Day 1: Glute Power

The good news is that I’m actually REDUCING our work time!! Instead of working for 45 seconds during the first 3 intervals, we’re working for 40. The bad news is…we can lift heavier! Well hey, that’s not really bad news is it?? We still have our 1 minute burns followed by 30 seconds of the weighted burn out. I used 15-20 lbs today. Let’s have some fun!

Day 2: Upper Body Cardio Core

Playing with the tempo of our reps today! The timer is the same as last week, all that changes is the speed at which we perform the strength exercises…well I might have made a few things harder…but let’s talk about that when the time comes. I used 10-15 lbs today. Let’s get it done!

Day 4: Dumbbell HIIT

This is IT! Our final workout! I am so proud of you for getting this far!!

Timer stays the same this week, but I’ve changed the format up! We are completing two rounds of each move before moving on. Doing the same exercise twice in a row definitely makes things more challenging, so be ready for it. I’m still using my two 15 lbs dumbbells for this one. Let’s go!!