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Squats 1-2 warm up sets 3-4 working sets

Goblet squats 3 drop sets (drop to 20 free weight reps)

Step ups or single leg press + calf raises 3 sets

Hip adductor machine 2-3 sets

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Hip thrust 1-2 warm up sets 3-4 working sets with a 10sec hold at the end

Hypertension or RDL 3-4 sets

Bulgarian split squat 2-3 drop sets

Cable kick backs 3 sets

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If you’re like me and haven’t been to the gym in a few days…this will kick your butt 😂 have fun!! 💚

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my first venture into making a workout myself so give me notes!!

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Go heavy especially when you get to 2 reps for back squats!(also rb= resistance band) 

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Hey guys! When I go to the gym I usually make something up as I go. This is what I did this morning and I really liked it so I wanted to share! My arms are def shaking after this but it felt great :) I only had access to dumbbells today but you could easily replace the dumbbells in some of these to a machine!

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Hey ladies! This is the workout we did on Tuesday for our group lift! Alena and I can vouch for the difficulty of this workout 😅 the lunges at the end are a quick burner!!

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Hey yall, I havent been able to come to a meetup yet bc I joined later in the sem but I’m excited for next sem to really get into Girl Gainz! Lmk what I can do to spice up my lifts, they’re getting boring 😭

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This is better with a partner. Take plenty of breaks.

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Body Weight Circuits (no equipment needed!)

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Body Weight Circuits (no equipment needed!)

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Hey gals! If you guys are at home without a gym membership, equipment, or don't have the motivation to leave the house (like me haha)...here's a workout you can do at-home! Its perfect for a good sweat and only takes about 30 minutes, leaving more time to spend with loved ones and enjoying all of the delicious holiday treats :)