Day 11

Are you ready to transform your energy, confidence, and body in just 14 days? This challenge is designed to sculpt, tone, and elevate your fitness with various workouts using dumbbells and resistance bands, all from the comfort of your home! Each session is just 30 minutes, combining strength, cardio, and core-focused movements to help you feel and look your best. Plus, don’t miss out on daily glow tips at the end of each workout to boost your mindset, hydration, nutrition, and self-care.

Exercises in This Workout

1. 1

   Cat-Cow to Thread the Needle

   27slow

   spineupper back
2. 2

   Rest

   2slow
3. 3

   Standing Shoulder and Tricep Stretch

   19slow

   shoulderstriceps
4. 4

   Rest

   2slow
5. 5

   Shoulder Rotations

   15slow

   shoulders
6. 6

   Torso Twists

   18slow

   spinecore
7. 7

   Rest

   25slow
8. 8

   Bent Over Rows (Round 1)

   28smedium

   upper backbiceps
9. 9

   Rest

   14slow
10. 10

    Push-ups (Round 1)

    35shigh

    chestshoulders
11. 11

    Rest

    10slow
12. 12

    Lateral Raises (Round 1)

    32smedium

    shoulders
13. 13

    Rest

    14slow
14. 14

    Plank Hold (Round 1)

    30smedium

    coreshoulders
15. 15

    Rest

    33slow
16. 16

    Bent Over Rows (Round 2)

    29smedium

    upper backbiceps
17. 17

    Rest

    16slow
18. 18

    Push-ups (Round 2)

    31shigh

    chestshoulders
19. 19

    Rest

    8slow
20. 20

    Lateral Raises (Round 2)

    34smedium

    shoulders
21. 21

    Rest

    15slow
22. 22

    Plank Hold with Leg Lifts (Round 2)

    32shigh

    coreglutes
23. 23

    Rest

    29slow
24. 24

    Bent Over Rows (Round 3)

    31smedium

    upper backbiceps
25. 25

    Rest

    16slow
26. 26

    Push-ups (Round 3)

    27shigh

    chestshoulders
27. 27

    Rest

    14slow
28. 28

    Lateral Raises (Round 3)

    32smedium

    shoulders
29. 29

    Rest

    15slow
30. 30

    Plank Hold with Leg Lifts and Shoulder Taps (Round 3)

    31shigh

    coreshoulders
31. 31

    Rest

    29slow
32. 32

    Bent Over Rows (Round 4)

    32smedium

    upper backbiceps
33. 33

    Rest

    9slow
34. 34

    Push-ups (Round 4)

    33shigh

    chestshoulders
35. 35

    Rest

    18slow
36. 36

    Lateral Raises (Round 4)

    28smedium

    shoulders
37. 37

    Rest

    15slow
38. 38

    Plank Hold with Leg Lifts and Shoulder Taps (Round 4)

    28shigh

    coreshoulders
39. 39

    Rest

    31slow
40. 40

    Tricep Kickbacks (Superset Round 1)

    31smedium

    tricepsupper back
41. 41

    Rest

    11slow
42. 42

    Bicep Curls (Superset Round 1)

    32smedium

    bicepsforearms
43. 43

    Rest

    16slow
44. 44

    Tricep Kickbacks (Superset Round 2)

    33smedium

    tricepsupper back
45. 45

    Rest

    10slow
46. 46

    Bicep Curls (Superset Round 2)

    33smedium

    biceps
47. 47

    Rest

    14slow
48. 48

    Tricep Kickbacks (Superset Round 3)

    33smedium

    triceps
49. 49

    Rest

    10slow
50. 50

    Bicep Curls (Superset Round 3)

    31smedium

    biceps
51. 51

    Rest

    18slow
52. 52

    Tricep Kickbacks (Superset Round 4)

    26smedium

    tricepscore
53. 53

    Rest

    17slow
54. 54

    Bicep Curls (Superset Round 4)

    32smedium

    biceps
55. 55

    Rest

    9slow
56. 56

    Standing Lat Stretch

    17slow

    upper backshoulders
57. 57

    Standing Forward Fold

    15slow

    lower backhamstrings
58. 58

    Overhead Tricep Stretch

    41slow

    tricepsshoulders

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