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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 2

GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND CRAB WALKS

|

SETS: 2

|

REPS: 20 each way

1. Place the booty band just above your knees, and move your feet apart until the band is tight 2. Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band 3. Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way 4. If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

SUMO SQUATS (SMITH MACHINE)

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SETS: 4

|

REPS: 12

1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Keep your back strong and press through the feet 3. Pause at the bottom, before driving through your feet and returning to the starting position

CIRCUIT 1 1. 2. 3. 4.

Stand with your feet wider than shoulder-width, legs straight, knees soft and grasp the ends of the rope attachment in either hand With your arms straight and upper back engaged, push your hips forwards and hinge your torso upwards to stand up - keep your hands in contact with your legs Slowly lower your torso, only going as low as you can with a straight back and keeping the weight in your heels Ensure your core is braced and your glutes are engaged the whole time

CABLE DEADLIFTS SETS: 3 | REPS: 12

1. 2. 3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

CABLE KICKBACKS SETS: 3 | REPS: 12 each leg

GYM: THICC Program

2

WEEK 2

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

With a dumbbell in each hand, place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall Repeat the same number of reps on the other leg

ELEVATED SPLIT SQUAT SETS: 3 | REPS: 10 each leg

1. 2. 3.

With your back foot on a bench behind you, bend your front knee to 90-degrees as you lower your back knee towards the floor Pulse slightly up and down, controlling the pulses through your front leg while keeping your chest up Repeat for the same amount of time on the other leg

ELEVATED SPLIT SQUAT PULSES SETS: 3 | REPS: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3. 4.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND FIRE HYDRANTS

BOOTY BAND PAUSED SQUATS

BOOTY BAND PULSE SQUAT

SETS: 3 | REPS: 15 each leg

SETS: 3 | REPS: 15

SETS: 3 | REPS: 20

Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension - pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg

1.

2.

3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pause in this position for 5-seconds each rep Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight paused squats

1.

2.

3.

4.

Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and down for the required amount of time Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight pulse squats

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

3

WEEK 2

UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

SWIMS

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SETS: 2

|

REPS: 10 each side

1. Using a bench (or the floor), place 1 leg straight out to the side 2. Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips 3. Slowly return to the starting position before the next rep, controlling with your glute 4. Repeat for the other leg when you have completed all your reps

CIRCUIT 1 LAT PULLDOWN

|

SETS: 3

|

REPS: 12

1. Grip the bar slightly wider than shoulder-width with an overhand grip 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your upper back

PUSHUPS |

SETS: 3

|

REPS: 10

1. Begin exercise on hands and feet (use knees if it’s too difficult) 2. By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees 3. Push through your whole hand to extend back to the starting position before repeating the movement

GYM: THICC Program

4

WEEK 2

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

BENT OVER ROW (DUMBBELLS) SETS: 3 | REPS: 12

1. 2. 3.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight With a slight bend in your right knee, push your left leg straight back behind you at the end, slightly externally rotate your ankle to maximize your glute activation Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

LATERAL RAISES SETS: 3 | REPS: 12

CIRCUIT 3 1. 2. 3.

Grip the rope on the handles, starting in a position that will require you to begin with tension on both the cable and your bicep Curl the rope up until your arm is fully bent Slowly move the rope back to the original position, but maintain tension on your bicep the whole time

ROPE BICEP CURLS SETS: 3 | REPS: 15

1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

BENCH TRICEP DIPS SETS: 3 | REPS: 10

GYM: THICC Program

5

WEEK 2

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL FINISHER CIRCUIT 1. 2.

|

30 SECONDS BREAK BETWEEN SETS

Run as fast as possible for the required distance. When you have finished the sprint, reduce your speed slowly, don’t just stop on the spot Make each stride as long as possible, powerfully use your arms and ensure core engagement

SPRINTS SETS: 3 | TIME: 30 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Jump your feet straight back to a pushup position, drop to your knees and complete a pushup Immediately jump your feet back to the squat position and explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

BURPEES SETS: 3 | TIME: 30 seconds

1. 2. 3.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged From raised plank position, lower one arm down to the ground, resting on the elbow and follow the other down to an elbow plank Push back to raised plank position and then jump feet out to shoulder width apart, then back together. Repeat on other side and alternate

TRICEP PUSHUP JACK SETS: 3 | TIME: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

6

WEEK 2

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SQUATS

|

SETS: 2

|

REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width 2. Sink down in a squat until your knees are at 90-degrees 3. Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this 4. If you don’t have a booty band, just do normal bodyweight squats

MACHINE LEG PRESS

|

SETS: 4

|

REPS: 10

1. Place both feet on the leg press machine with your back straight against the chair 2. Push through your heels but do not fully extend your legs 3. Lower yourself back to the original position and repeat

CIRCUIT 1 HACK SQUATS |

SETS: 3

|

REPS: 12

1. Stand with your feet and knees together, with the bar across the back of your shoulders below your neck 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels 3. Pause at the bottom, before driving through your feet and returning to the starting position

SPLIT SQUATS |

SETS: 3

|

REPS: 15 each leg

1. Separate your feet at the distance of a running stride with your chest tall 2. Sink down until your front knee is at 90-degrees - keep most of your weight in your front leg 3. Pause at the bottom for 1 second before pushing through your front foot to come return to the starting position 4. Repeat on the other leg

GYM: THICC Program

7

WEEK 2

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Stand with your feet shoulder-width apart and the dumbbells resting against your thighs. Keep your arms straight and upper back engaged Push your hips back and slowly hinge forwards at the hips, lowering the dumbbells while keeping them in contact with your legs Only go as low as you can with a straight back! Come back up by pushing your hips forwards and maintaining core and glute engagement Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

STRAIGHT LEG DEADLIFT (DUMBBELLS) SETS: 3 | REPS: 10

1. 2. 3.

Sit down on leg extension machine, with padding hooked over your ankles, resting on your shins. Toes should be pointing forwards From starting position, drive leg straight towards roof Pause at the top of the motion and feel your quads engage, and then slowly lower back to starting position

LEG EXTENSION SETS: 3 | REPS: 10

CIRCUIT 3

1. 2.

3.

DUMBBELL LEG RAISES

RUSSIAN TWISTS

PLANK

SETS: 3 | REPS: 10

SETS: 3 | REPS: 15 each side

SETS: 3 | TIME: 60 seconds

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

1.

2.

3.

On the floor lean your upper body slightly back and lift your feet off the ground while holding a medicine ball, kettlebell or dumbbell Twist the medicine ball from side to side, touching either side of your hip while keeping your legs as still as possible Twist slowly and focus on using all of your core and keeping your back straight - twisting to both sides is 1 rep

1.

2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

8

Take aRest YOU D ESERVE IT!

GYM: THICC Program

9

WEEK 2

GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 5 - 10 minutes REST: 60 seconds rest after each round or stand alone exercise

FIRE HYDRANTS (STRAIGHT LEG) | SETS: 2 | REPS: 20 each leg 1. Begin exercise on hands and one knee, with the opposite leg stretched out to the side in line with your hips 2. Push out of your shoulders to engage your back and engage your core 3. Lift your extended leg as high as possible while maintaining hip stability and core tension - pause at the top 4. Slowly lower your leg, but stop just before the ground and raise it again for the next rep

DEADLIFTS |

SETS: 4

|

REPS: 12

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width 2. With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs 3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar 4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

CIRCUIT 1 1. 2. 3.

Stand in front of a bench of box Push your hips back and bend your knee, slowly lowering your leg until your glutes touch - keep ankle, knee and hip in a line Push back up to the top by only using the leg on the ground, ensuring your hips stay level and driving through the heel

SINGLE LEG SQUAT SETS: 3 | REPS: 10 each leg

1. 2. 3.

Sit down on leg curl machine, with calves resting on padding. Toes should be pointing towards roof, around shoulder width apart From starting position, push the bar down with your shins towards the ground Pause at the base of the motion, then slowly rise back to starting position

LEG CURL SETS: 3 | REPS: 15

GYM: THICC Program

10

WEEK 2

GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Place your shoulders on a bench and secure the bar across your hips with your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes and core muscles hold for 1-2 seconds Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (SMITH MACHINE) SETS: 3 | REPS: 12

1. 2. 3. 4.

Stand with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape Sink down until your back knee is just above the ground Press through the contact points of the feet, and rise back up to the starting curtsy position Repeat on the other leg

SMITH MACHINE CURTSY SQUATS SETS: 3 | REPS: 12 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2. 3. 4.

|

30 SECONDS BREAK BETWEEN SETS

BOOTY BAND FIRE HYDRANTS

BOOTY BAND CRAB WALKS

RAINBOWS

SETS: 3 | REPS: 15

SETS: 3 | REPS: 10 each way

SETS: 3 | REPS: 15 each leg

Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension - pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg

1. 2.

3. 4.

Place the booty band just above your knees, and move your feet apart until the band is tight Sink down into a squat and while keeping low in your squat, take a large step to one side, then step with your other foot to keep tension on the band Repeat for the same leg, covering as much distance as possible, before switching legs to go the other way If you don’t have a booty band, hold a dumbbell against your chest for the crab walks

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

1. 2.

3. 4.

Using a bench (or the floor), place 1 leg straight out to the side Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips Slowly return to the starting position before the next rep, controlling with your glute Repeat for the other leg when you have completed all your reps

WEEK 2

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 10 - 15 Minutes

1. 2.

Pedal as fast as possible with increased resistance for the interval Instead of having rest between intervals, you will slowly pedal on the bike with low resistance for active recovery

BIKE INTERVALS SETS: 3 | TIME: 30 seconds

CIRCUIT 1 1. 2. 3.

Place your shoulders on a bench and secure a barbell across your hips with your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes and core muscles hold for 1-2 seconds Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (BARBELL) SETS: 3 | REPS: 30

1. 2. 3.

Place the booty band just above your knees with your shoulders on a bench and your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes while keeping your knees pressed out against the band, and hold for 2 seconds Slowly lower to the bottom ensuring you keep your knees out to maximize glute engagement

HIP THRUSTS (BOOTY BAND) SETS: 3 | REPS: 30

GYM: THICC Program

12

WEEK 2

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 3 | REPS: 20

1. 2. 3.

Bring hands shoulder-width apart on the bench and step feet out in front of you Keeping the back close to the bench, slowly lower body towards the ground Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

BENCH TRICEP DIPS SETS: 3 | REPS: 20

CIRCUIT 3 1. 2. 3. 4.

Come into an elbow plank position - feet together, shoulders over elbows, back flat and core engaged From elbow plank position, drop one hip towards the ground Almost tap the ground with hip and then return to starting plank position Repeat on other side and alternate between left and right

PLANK ALTERNATING HIP DROPS SETS: 3 | REPS: 10 each side

1. 2.

Begin exercise with forearms and feet on the ground, ensuring that you are pushing through your shoulders with your core activated and your glutes squeezed Hold this position for the suggested amount of time

PLANK SETS: 3 | TIME: 60 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

13

WEEK 2

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1. 2. 3. 4. 5. 6.

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

DOWNWARD FACING DOG SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

Release your grip in Big Toe Pose, place your palms on your waist Bend your knees. Take a breath in and straighten your torso Exhale and on the next inhalation, step your right foot about three feet away from the left Let both your feet face the right side. Exhale. Stretch your arms at shoulder level, palms facing down, fingertips facing either side Inhale and as you exhale, lean to your right and bend, moving the right hand towards the floor. If possible allow your right palm to rest inside the right foot Inhale and lift your left hand to the ceiling. Roll your left shoulder out and open your chest to the roof, feeling the stretch on your left side. Gaze up at your left fingertips and hold the posture

TRIANGLE POSE SETS: 3 | REPS: 10 each side

1. 2. 3. 4. 5. 6.

Place your right arm outside your right foot Gently straighten the right knee and slide your left leg slightly forward Inhale and as you exhale, lift your left leg to hip-level Move your torso forward to align your spine parallel to the floor Stretch your arms forward, aligned with your ear Gaze at a point in front of you and hold

WARRIOR 3 SETS: 3 | REPS: 10 each side

GYM: THICC Program

14

WEEK 2

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times 1. 2. 3. 4. 5. 6.

Start with your feet together, spine long and aligned with your neck and head Pull your navel close to the spine and engage your core Inhale and sweep your arms over your head Exhale and squat, pushing your hips back and leaning forward slightly so that your torso and thighs make a 45-degree angle with each other Adjust your posture so that your knees are stacked above your ankles and your toes are visible Tilt your head and gaze at your fingertips while holding the pose

CHAIR POSE SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

Once you complete standing splits, extend your legs back, placing the heels firmly into the floor. Lift your hips to the ceiling adjusting your body to look like an inverted V Slide your forearms down so that your elbows are right under your shoulders Inhale and push your body a little forward so that your crown comes close to the floor and heels are off the floor As you inhale, lift your left leg up into the air with toes facing the ceiling. Engage the core and glutes Breathing deeply, hold the posture for 30 seconds Exhale and release the posture. Repeat on the other side

DOWNWARD FACING DOG SPLIT SETS: 3 | REPS: 10 each side

1. 2. 3. 4. 5. 6. 7.

Stand straight with legs separated about three feet wide Bend your right knee and rest your left hand on your hip Place your right hand on the floor, about a foot in front of the right foot Slowly straighten your right leg as you raise your left leg - open your hips, stacking the left over the right Flex the left foot, toes facing forward and lift the left hand towards the ceiling to open your chest Hold the pose, gazing at your left fingertips, for one minute Exhale and slowly place the left foot on the mat. Inhale and lift your torso, before repeating on the other side

HALF MOON POSE SETS: 3 | REPS: 10 each side

GYM: THICC Program

15

WEEK 8

INSERT DAY HERE

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds between each set

DOUBLE PUMP WALKING LUNGES (DUMBBELLS)

PAUSED SUMO SQUATS (BARBELL)

CABLE KICK BACKS

SETS: 3 | REPS: 10 | 10 | 8 (each side)

SETS: 3 | REPS: 8 | 10 | 8 | 10

SETS: 3 | REPS: 15 | 10 | 12

1.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground

1.

Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders below your neck

2.

Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards

2.

Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels and big toe

3.

1.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight

2.

With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation

TRAIN LIKE A BEAST

Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

3.

Pause at the bottom for 5 seconds, before pushing through your whole foot to return to the starting position

Look like a beauty 4.

SINGLE LEG DEADLIFT

SETS: 3 | REPS: 10 | 12 | 12 (each side)

SETS: 3 | REPS: 10 | 10 | 10

Stand with your knees soft and feet shoulder width apart. Hold the cable handle with both hands overlapped

2.

Starting at shoulder height, slightly twist your hips and pull the handle diagonally down towards your opposite hip

1.

2.

3. Pause for a second before slowly twisting back, ensuring your core is engaged the entire time 4.

Ensure your core is braced, chest is up and your glutes are engaged the whole time

WOODCHOPS

1.

Complete the same amount of reps on the other side to complete 1 set

3.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top

3.

Control the entire movement with your left glute, ensure core engagement and avoid twisting

4.

Repeat for the other leg once you have completed all your reps

Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

SMITH MACHINE CURTSY KNEE UPS SETS: 3 | REPS: 12 | 15 | 15

1.

Stand with your right foot on a step, with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape

2.

By pushing through your right heel, stand up tall and bring your left knee up

3.

Slowly lower back to the curtsy squat position, controlling the weight through your right leg and glute think about sinking straight down

4.

At the bottom of the step up; the bar, your shoulders, and hips should be in a straight line - if they aren’t, adjust your positioning so you are using the correct muscles

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes ADVANCED: Intermediate Beach Body Gym Program

16