Equipment Needed

• Dumbbells
• Bench/chair/box

Repeat circuits three times through. Rest 90 seconds between rounds.

For Day 19 – Really try to push yourself through those squat holds; and with those eccentric movements I want you to really focus on the mind-muscle connection, resisting gravity the whole way down.

Circuit 1 – Buns

Note: Don’t rise until all three parts of this circuit are completed.

• Squat Hold – 15 seconds
• Squat Pulse – 15 seconds
• Squat Hold – 15 seconds

Circuit 2 – Arms

Note: Do each exercise in this circuit with a fast contraction and a s...