A . Wellness Method Workout Programs

Focus: Glute Burn + Upper Body Finish 

Mobility 

• Cossack Squat w Reach – 2x12 

• Adductor Rockback – 2x12 

Activation (Glute) 

• B-Stance Hip Thrust – 2×15, each side 

• Standing Band Kickback – 3×15 

• Lateral Band Walks (low + wide) – 2×20

Strength 

• Arnold Press – 3×15

• Neutral-Grip Lat Pulldown – 3x12 

• High-to-Low Face Pull – 3×12 

• Alternating Front Raise – 3×20 

Core 

• Single Arm Toe Tap w Reach – 3x12, each side 

• C-Curve Roll Down w Hold – 3x10
  

Focus: Lengthened Glutes + Hamstrings

Mobility

• Hip CARs – 2x8, each side

• Hamstring Flossing – 2x10, each side

Activation

• Single Leg Glute Bridge with band – 3×10-12, each side 

• Banded Pull-Throughs – 3×12-15

Strength

• RDL  – 4x10

• Front-Foot Elevated Split Squat – 3x12, each side

• Cable Pull-Through (rope, heavier) – 3x12

Core

• Single-Leg V Ups  – 3x12

• Bear Crawl Hold w Shoulder Tap – 3x20 taps
  

Focus: Upper Body + Glute Activation

• Mobility

  • Cat Cow w Thoracic Reach – 2x12, alt sides

  • Banded Chest Opener – 3x15 sec

  • Half-Kneeling Hip Flexor Stretch – 45 sec per side

  Activation (Glute)

  • Banded Monster Walks – 3x20

  • Quadruped Fire Hydrant – 3x15, each side

  Strength

  • Incline Push-Ups – 3x12

  • Bent Over  DB Row – 3x12–15

  • Lean-Away Lateral Raise – 3x12

  • Overhead Tricep Extension (DB or cable) – 3x15

  Core

  • Bird Dog Row (band or DB) – 3x10, each side

  • Side Plank w Hip Abduction – 3x10, each side

Focus: Glute Max + Unilateral Stability

Use the weight that makes the last 2 reps of each strength section challenging to complete

Mobility

• 90/90 Hip Stretch w Lift-Off – 2x10

• Pigeon Pose – 1 min per side

• World’s Greatest Stretch – 45 sec per side

Activation

• Glute March – 3x15

• Standing 45 degree kickback – 3x15, each side

Strength

• Barbell Hip Thrust (2-sec pause) – 4x8

• Contralateral DB RDL – 3x12, each leg

• Cable Abduction (standing) – 3x15, each leg

Core

• Dead Bug w Heel Tap – 3x14

• Side Plank w Leg Lift – 3x10, each side
  

Mobility

• Cossack Squat – 2x10 

• Adductor Rockback - 3x10 

Activation (Glute)

• Banded Frog Pumps – 3x20

• Band Side Steps – 3x12 

• Single Leg Hip Thrust (band) - 3x10 

Strength (higher rep, moderate weight)

• DB shoulder press - 3x12

• Lat Pulldown - 3x12

• Face Pulls  - 3x15

• Front Raises - 3x12

Core 

• Side plank hip dip   - 3x12, each side

• C Curve Roll Down - 3x12

Mobility 

• Pigeon Pose with Twist – 2x6 each side 

• Spiderman to Hamstring Stretch - 2x8 each side 

Activation

• Glute Bridge March – 3x20

• Banded Kickbacks – 3x15, each side 

Strength

• Romanian Deadlift - 4x10 

• Bulgarian Split Squat – 3x12, each side

• Cable Pull Through - 3x12, each leg 

Core 

• Single Leg Heel Drop - 3x12 

• Bear Crawl Knee Drop - 3x20 

• Cat Cow - 2x10 

• Chest Opener with Band - 3x10 sec holds

• Standing Hip Flexor - 30 sec each side 

Activation (Glute)

• Banded Side Steps – 3x20

• Quadruped Hip Extension – 3x12, each side 

Strength (higher rep, moderate weight)

• Knee Push ups - 3x10

• Barbell or DB Row - 3x15

• Lateral Raises - 3x12

• Tricep Kickbacks - 3x15

Core 

• Bird Dog  - 3x12

• Side leg toe touch - 3x10, each side

Mobility 

• 90/90 hip stretch - 20 reps 

• Pigeon pose – 1 min per side 

• Spiderman stretch with thoracic rotation – 30 sec per side 

Activation

• Banded Glute Bridges – 3x15

• Clamshells – 3x15, each side 

Strength

• Hip Thrust - 4x10

• Single-leg RDL - 3x10, each leg

• Cable Kickback - 3x12, each leg 

Core 

• Dead bug - 3x12

• Side plank w hip drop - 3x10, each side

Focus on last 2-3 reps of each set to be challenging! If it is not, make sure you increase your weight mostly for your lower body.

Each video provides instruction for the moves. You will see a number such as “3×12” next to each move. The first number is the number of sets, the second number is the number of reps you will do. It reads, “do three sets of 12 reps”.

Perform moves in order with 10 seconds between each move. After all moves are performed in order, rest for 1 minute. Repeat for 4 rounds.

• 12 RDL to Squat

• 12 Hip Thrust

• 10 Squats with pulse

• 10 Sprinters, each side

Perform each set of each move in a row to complete one round. Rest 45 seconds-1 minute. Repeat for 3-4 rounds.

• 12 alternating shoulder presses

• 12 tricep dips

• 10 front raise to open chest extension

• 12 zottoman curls

Set timer for 15 minutes and do each move in a row. Rest for 30 seconds to 1 minute then perform another round. Repeat until timer is up.

• 12 bench knee ups

• 12 dead bug with pillow or ball, each side

• 12 bear crawl twists

• 12 side plank with tap, each side

SUPERSET:

• 3×10 Weighted step downs, each side

• 3×12 single arm rows, each side

 SUPERSET

• 3×10 Front to reverse lunge, each side (each lunge = 1 rep)

• 3×12 Front to lateral shoulder press 

SUPERSET

• 3×12 Leg extension 

• 3×12 Hammer curls 

• Narrow Squats: 4×10–12

• Seated Cable Row: 4×10–12 (@ home you can use a band attached to a pole or bottom of chair)

• Romanian Deadlift: 4×10–12

• Overhead Tricep Extension: 4×10–12 (@ home you can substitute for a dumbbell)

• Curtsy Lunges: 3×12 (each side)

• Bent Over Rows: 3×10–12

• Single-Arm Bent Over Lat Pulldown: 3×10–12 (at home: use a band attached to a doorway or post)

• V-Squat (Wide Stance): 4×10–12 (at home: use DB or barbell and perform wide stance squat)

SUPERSET

• L Raises: 3×12 (each raise = 1 rep)

• Single Leg Box Squat: 3×10–12 (each side)

SUPERSET

• Tricep Kickbacks: 3×12

• Smith Machine Reverse Lunges: 3×12–15 (can be done with DB at home)

SUPERSET 1

• Leg Press: 4×10–12

• Arnold Press: 3×10–12

SUPERSET 2

• Split Squats: 3×10–12, each side

• Tricep Pushups: 3×10–12

SUPERSET 2

• Hamstring Curls: 4×10–12

• Hammer Curls: 3×10–12

SUPERSET 1

• Reverse Lunges: 3×12–15 (can use DB or barbell)

• Cross-Body Bicep Curl: 3×12–15

Compound Series

• Hip Thrust: 4×10–12 (can use barbell or DB with bench at home)

• Lat Pulldown: 4×10–12 (at home can use band)

• Sumo Squat with Pulse: 3×12

• Lateral Cable Raise: 3×12–15 (at home can use DB for raises)

SUPERSET 1

• Lateral Lunge: 3×12–15 (each side)

• Shoulder Press: 3×12–15

SUPERSET 2

• Squat: 3×12–15

• Plate Curl: 3×12–15

SUPERSET 3

• Hamstring Curl: 3×12–15 (at home: lay on stomach and put a dumbbell between feet and curl hamstrings)

• Reverse Flys: 3×12–15

Part 1: Mobility — Perform 3 rounds

• 20 second deep squat hold — sit into heels keeping core pulled in and rock slightly

• 6 Lying hip openers, each side

• 10 thread the needles, each side

Part 2: Cardio — perform 4 rounds. Rest 10-15 seconds between moves and 1 minute between rounds

• 10 lunge knee drives, each side

• 20-30 jumping jacks

• 10 half burpees with step back

• 20 spider man climbers

Perform the moves in order as written. Rest 10-15 seconds between moves and 30 sec - 1 min between rounds. Perform 3-5 rounds.

• 15-20 Frog Pumps

• 20 Bear Crawl Knee Tap

• 15 Curtsy Lunge Pulse, each side

• 10 Side plank squat reach, each side — modification option: lay on side on elbow with hip on ground, lift top leg up and return to ground

• 12 clamshells, each side

• 12 glute circles, each side

Complete each move in order as written below. Rest for 10-15 seconds between moves and 30 sec-1 minute between rounds. Perform 3-5 rounds.

• 16 Sumo Squat Sequence (1 rep = 1 squat or lunge)

• 10-12 Plank Sitbacks

• 15 kneeling bicep curl to overhead press (1 rep= bicep curl + overhead press)

• 15 good mornings

• 20 oblique cross pulse hold, each side

Perform each move in order as listed below. Rest 10-20 seconds between moves and 1 minute between rounds. Perform 4-5 rounds.

• 12 single leg glute bridge, each side

• 6 inchworms

• 12 leaning camels — use your core and quads to pull you up, keep back straight and core pulled in

• 12 side lying V leg lowers (modifications shown)

• 10 knee to knee plank drive, each side

Perform the following moves in order. Rest 10 to 15 seconds between moves and one minute between rounds. Perform 4 to 5 rounds total.

15 b stance squats, each side

12 bird dog hold and lift, each side

20 plank hip dips

12 rainbow kicks, each side

5 five second reverse plank holds

Perform 2-3 rounds of the mobility moves. Then move onto the cardio set and perform 4-5 rounds with a 1 -2 minute rest between rounds.

MOBILITY:

• 10 Cat Cow

• 3 spiderman twists, each side

• 5 inchworm walk out to cobra

CARDIO:

• 15 jump squats

• 20 mountain climbers

• 10 skaters

• 6 sprinters, each side

Perform all moves in order below to complete 3-5 rounds. Rest 10-15 seconds between moves and 1 minute between rounds.

• 15 single leg Romanian dead lifts, each side

• 10 glute bridge walk outs

• 20 Alternate lying leg extension

• 10 Donkey Kick to Fire Hydrant, each side (1 rep = a donkey kick AND fire hydrant)

• 12 Bulgarian split squat, each side

• 12 slow bicycle crunch

Perform the following moves in a superset. Each superset, you will do the two moves directly after the other, then rest. You will complete 2-3 rounds of each superset then move onto the next one. Rest 30 seconds - 1 minute between rounds and the same between supersets.

SUPERSET:

• 15 glute bridges

• 12 alternating dead bugs

SUPERSET:

• 15 Tempo Squats

• 12 Plank Shoulder Taps

SUPERSET:

• 12 Lateral Lunges (alternating)

• 10 Side Lying Tricep Dips

Perform 3 rounds of Set 1, then 3 rounds of Set 2. Rest 10-15 seconds between each move and 1-2 minutes between sets.

SET 1:

• 12 Lying Leg Lifts, each side

• 10 plank up downs (each “up and down” is one rep)

• 12 wood chop crunch, each side (keep belly button pulled into spine)

SET 2:

• 12 Reverse Lunges with Knee Drive, each side

• 20 Swimmers

• 20 Bicycle Kickouts

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

Welcome to the Strength Pilates Two Week Program! If you are doing it as a solo program, it is programmed for 4 days per week. For this program, you will want to focus on lighter weights using 3-5lb dumbbells.

They are all total body workouts so feel free to pull out one and tack it onto a strength training week from the total body DB only program.

The video has all the moves, reps, instructions if necessary, and at the end will tell you how many rounds I recommend. Turn on some music and enjoy moving your body!

AMRAP(as many rounds as possible) Set timer for 15 min. 

Do the following moves in order, rest for 10 seconds between moves, rest for 1 minute at end of round, then repeat round until timer is up.

• 12 reverse lunge with knee drive, each side 

• 12 Around the worlds 

• 20 Mountain climber twist 

• 12 Alternating step ups 

• 12 Skull crusher with glute hold 

• 10 Sumo squat with calf raise 

Set timer for 15 minutes. 20 seconds work, 10 sec rest for each move

• split stance squats, both sides (20 seconds each side)

• weighted dead bugs

• Arnold press

• Side lunge, both sides (20 seconds each side)

• zottoman curls 

• Good mornings 

• Tricep kickbacks (20 seconds each side)

1 minute rest at end of round, repeat round

AMRAP(as many rounds as possible) Set timer for 15 min. 

Do the following moves in order, rest 10 seconds in between, rest at end of round,then repeat round until timer is up.

• 15 squats

• 10 renegade rows (can go on knees) 

• 12 alternating curtsy lunge

• 10 overhead tricep extension 

• 10 single leg deadlift, both sides

• 12 Russian twists with press 

do moves in order with 10 second rest between moves, then rest for 1 minute between rounds. Repeat 3-4 rounds or until timer is up. 

• 12 Alt bent over row 

• 12 Alt shoulder press 

• 10 Plank to pike

• 12 Alt wood chops, kneeling 

30 seconds work, 10 sec rest for each move

• Squat up downs 

• Side crunches, both sides (15 seconds each side)

• Half Kneeling single arm clean press (15 seconds for each side)

• Glute bridge with march out

• Wide bicep curl

• Romanian deadlift

• Triceps push ups

30 second rest, repeat rounds for 15 minute timer.

• 12 Bird dog crunch, each side 

• 20 DB Russian twists

• 12 Straight leg side crunch, each side 

• 20 Large flutter Kicks 

Do each move in a row with 10 second rest between moves. At end of round take 1 minute rest, then start another round. Repeat until 15 min timer is up. 

• Side lying inner thigh leg raises (with arm reach) 

• Plank DB rotations 

• Leg lift with single DB row 

• Glute hold with wide to narrow press

Do each move for 30 seconds then 10 seconds rest between moves. End Round with 30 seconds-1 minute jumping jacks. Rest for 30 seconds-1 minute, then begin again until 15 minute timer is up.

Set timer for 15 minutes. Perform the following moves in order with 10 second break between moves. At the end of the each round, rest for 1 minute. Repeat for 4 rounds or until timer is up.

• 12 Leaning camels 

• 12 Sumo squat with calf raise 

• 20 alternating Curtsy lunges 

• 10 SL glute bridge, each side 

Perform 12-20 reps of each move for 3 rounds

Perform 3 rounds of the following moves:

• 30 bear crawl knee taps

• 12 single leg toe touches, each side

• 12 Russian twist lean back

Perform 5-10 reps of each move 1-2x

15 Air Squats

10 90/90 Hip Switches

12 Torso Twists

10 Arm Circles Forward

10 Arm Circles Backward

A welcome and introduction to this 12-week dumbbell only total body program! You are going to love it!

• 3x per week total body

• 1x per week deep core (feel free to do this on one of the strength days if desired)

• Duration of Workouts: 30-40 minutes

• Equipment: Dumbbells

• Location: Home or Gym

• you will see notes of “engage your core”. This means pulling your core in and back to your spine NOT sucking in. You should be breathing normally. This is very important for core strength and providing stability.

* I suggest having a variety of weights if able

IMPORTANT: Always focus on proper form first before increasing weight. After that, aim for “progressively overloading”, which means to always use a weight that makes the last few reps of each set challenging. This will stimulate lean muscle growth and where you will see change happen.

SUPERSET

3×10 Single leg Glute Bridge, each side

3×12 wide bicep curl

SUPERSET

3×10 close stance squat, each side

3×12 dumbbell pullover

SUPERSET

3×10 side lunge, each side

3×10 Kneeling GTO, each side

SUPERSET:

3×15 DB Squats

3×10 Around the Worlds

SUPERSET

3×12 Deadlifts

3×12 Plank Pull through (6 pulls on each side)

SUPERSET

3×10 Bulgarian split squats, each side

3×12 skull crushers

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging

SUPERSET

3×10 Reverse Lunge Knee Drive, each side

3×12 Alternating renegade row (6 rows on each side)

SUPERSET

3×12 Front Raise with Vertical Hold

3×12 Sumo Squat with Calf Raise

SUPERSET

3×10 Tricep kickback, each side

3×12 Lying DB Hamstring Curls

*modification option: attach a band to stable structure and loop around feet and curl hamstrings using the resistance of the band.

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging

SUPERSET

3×20 Alternating Front Lunge (10 per side)

3×10 L Raises

SUPERSET

3×10 Split Squats, each side

3×10 Tricep Push Ups

SUPERSET

3×10 single leg glute bridge, each side

3×10 bicep curl to overhead press

the first number is the number of sets, the second is the number of reps. For example, "4x12" reads 4 sets of 12 reps. You must complete the number of sets before moving to the next move. For a superset, you will complete the first move, then as quickly as possible move to the second move listed. After each superset, rest for 30-45 seconds before going into the next set of that superset. Please rest for 1-2 minutes between supersets. Important: choose a weight that allows the last 2 reps of each move to be challenging