BONUS STRENGTH WORKOUTS

BOOTY BAND

This workout can be done without a booty band 

INSTRUCTIONS 

• 10-15 reps of each exercise (or ’til burnout)

5 min cardio warm-up of choice (Can use Deep Core workout as a warm-up)

1. Donkey kicks
2. Fire hydrants
3. Glute bridge
4. Side Lying Hip Raise

DUMBBELL LOWER BODY

INSTRUCTIONS 

• Do 3 sets of 1 exercise before moving to the next.
• Use dumbbells that are heavy enough so by 10-12 reps, the last few reps are very challenging.

5 min cardio warm-up of choice (Can use Deep Core workout as a warm-up)

1. DUMBBELL SUMO SQUAT (3 sets, 10-12 reps)
2. SINGLE-LEG HIP THRUST (3 sets of 10-12 PER LEG) 
3. TRIPLE PULSE GLUTE BRIDGE (3 sets, 10-12 reps)
4. BANDED CHA CHA (3 sets til burnout) 

BACK & CHEST

BONUS STRENGTH WORKOUT 

INSTRUCTIONS 

5 min cardio warm-up of choice (Can use Deep Core workout as a warm-up)

SUPERSET 1 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Bent Over Row
• Dumbbell Bench Press

SUPERSET 2 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Bent Over Fly
• Push-Up

SUPERSET 3 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Supermans
• Chest flys

SHOULDERS, BICEPS & TRICEPS

BONUS STRENGTH WORKOUT 

INSTRUCTIONS 

5 min cardio warm-up of choice (Can use Deep Core workout as a warm-up)

SUPERSET 1 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Arnold Shoulder Press
• Hammer Curls

SUPERSET 2 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Lateral Raise
• Tricep Push-Up

SUPERSET 3 (3 sets, 10-12 reps each. Alternate between these 2 exercises)

• Outer Bicep Curls
• Overhead Tricep Extension