Workout Programms

This Is Your Full Body Transformation Plan – Be Prepared To Be Amazed!

This is the kind of strength workout that leaves you sweaty & out of breath, as if you were doing a cardio workout. That’s exactly why I love it; you’ll be burning fat and building lean muscle simultaneously, all while improving your overall bodily control and coordination.

The benefit to our workout is that we have strategically formatted the workout so that even though you’re not doing any repeat sets of exercises, you’re still working all of the targeted muscle groups more than once.

This is a total body workout and you’ll do this workout three times per week, following it up with a HIIT workout each time. Rest 30 to 60 seconds between exercises and sets. Turn on some music that motivates you and get ready to work hard!


Plie Squat:

Target Areas: quadriceps, glutes, hamstrings

Plie Squat

How to:

  • Stand with your legs wide, and hold a dumbbell with both hands.
  • Bend at the knees and hips to slowly lower your body as if sitting down in a chair.
  • Pause when your thighs come parallel to the ground, then forcefully drive through your heels, extending your hips and knees until you arrive back at the start.
  • At the end of each set, hold the squat at the bottom for up to 30 seconds.
  • Stand up, continuously squeeze your legs and glutes for another 30 seconds, then rest.

Romanian Deadlift:

Target Areas: hamstrings, glutes

Romanian Deadlift

How to:

  • Stand and hold a pair of dumbbells in front of your upper thighs, with your palms facing your body.
  • Keep your feet shoulder-width apart and maintain a slight bend in your knees.
  • Brace your core as you lean forward from your hips, pushing them back and bending your knees slightly, until your torso is parallel to the floor.
  • As you lean, keep your arms straight, lowering the dumbbells until they are in front of your shins.
  • Flex your hamstrings and glutes, and push your hips forward to return to the start.
  • The closer the dumbbells are to your legs on the way up and down, the better you’ll target those lower glutes and upper hamstrings (known as the glutes-hamstring tie-in).


Target Areas: quadriceps, glutes, hamstrings


How to:

  • Hold a dumbbell in each hand and stand tall, keeping your abs tight and a natural arch in your lower back.
  • Step forward with one foot.
  • Bend both knees to lower towards the floor, making sure your front knee doesn’t pass your toes.
  • Stop short of your rear knee touching the floor and reverse, driving through the heel of your front foot to return to the start.
  • Repeat, alternating the working leg.
  • For greater intensity, do all your reps on one leg before switching sides and repeating with the other leg in front.


1 of 4