Bodyweight Squat
BW × 40 reps×4
Glute Bridge
BW × 30 reps×2BW × 29 repsBW × 30 reps
Dumbbell Lunge
7kg × 6 reps×25kg × 10 reps
Donkey Kick
BW × 20 repsBW × 19 repsBW × 20 reps×2
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Best of the last two weeks
Workouts
Do this workout
One-arm Dumbbell Row
10kg × 11 reps10kg × 12 reps8kg × 16 reps
Band Lateral Raise
BW × 15 repsBW × 14 reps×2
Band Pull-Apart
BW × 20 reps×2BW × 18 reps
Dumbbell Shoulder Press
6kg × 12 reps×24kg × 16 reps
Goblet Squat
10kg × 11 reps×210kg × 10 reps7kg × 15 reps
Glute Bridge
BW × 30 reps×4
Lunge
BW × 20 reps×4
Donkey Kick
BW × 20 reps×2BW × 16 repsBW × 20 reps
Goblet Squat
10kg × 10 reps×210kg × 9 reps7kg × 14 reps
Donkey Kick
BW × 20 reps×4
Lunge
BW × 20 reps×4
Glute Bridge
BW × 30 repsBW × 25 reps×2BW × 30 reps
One-arm Dumbbell Row
10kg × 12 reps×27kg × 16 reps
Band Lateral Raise
BW × 15 reps×3
Band Pull-Apart
BW × 20 reps×3
Dumbbell Shoulder Press
6kg × 12 reps×24kg × 16 reps
Bodyweight Squat
BW × 40 reps×4
Banded Glute Bridge
BW × 20 reps×3
Lunge
BW × 20 reps×4
Donkey Kick
BW × 20 reps×4
Bodyweight Squat
BW × 40 repsBW × 39 repsBW × 40 reps×2
Donkey Kick
BW × 20 repsBW × 18 repsBW × 20 reps×2
Lunge
BW × 20 reps×3
Glute Bridge
BW × 30 reps×3
One-arm Dumbbell Row
10kg × 13 reps×27kg × 17 reps
Side Lateral Raise
3kg × 14 reps3kg × 15 reps2kg × 19 reps
Band Pull-Apart
BW × 15 reps×3
Dumbbell Shoulder Press
6kg × 12 reps×24kg × 16 reps
Bodyweight Squat
BW × 40 reps×3
Glute Bridge
BW × 30 reps×2BW × 29 reps×2
Lunge
BW × 20 reps×4
Donkey Kick
BW × 20 repsBW × 19 reps×2BW × 20 reps
Bodyweight Squat
BW × 40 reps×4
Donkey Kick
BW × 20 repsBW × 16 reps×2
Lunge
BW × 20 reps×4
Glute Bridge
BW × 30 repsBW × 26 repsBW × 30 reps×2
One-arm Dumbbell Row
10kg × 12 reps×27kg × 16 reps
Band Lateral Raise
BW × 15 reps×3
Band Pull-Apart
BW × 20 reps×2BW × 19 reps
Dumbbell Shoulder Press
6kg × 12 reps×24kg × 16 reps
Bodyweight Squat
BW × 40 reps×4
Donkey Kick
BW × 20 reps×4
Lunge
BW × 20 reps×3BW × 17 reps
Glute Bridge
BW × 30 repsBW × 27 repsBW × 30 repsBW × 27 reps