Day 13

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

   Warm-up: Hip Openers & Hamstring Stretch

   2 minlow

   hipshamstrings
2. 2

   Warm-up: Seated Torso Rotation

   13slow

   spinecore
3. 3

   Sumo Squats (Round 1)

   35smedium

   glutesquads
4. 4

   Hip Thrusts (Round 1)

   47shigh

   glutescore
5. 5

   Romanian Deadlifts (Round 1)

   31smedium

   hamstringsglutes
6. 6

   Reverse Lunges - Right Leg (Round 1)

   39smedium

   glutesquads
7. 7

   Reverse Lunges - Left Leg (Round 1)

   36smedium

   glutesquads
8. 8

   Monster Walks (Round 1)

   56shigh

   glutesouter thighs
9. 9

   Rest

   27slow
10. 10

    Sumo Squats (Round 2)

    57smedium

    glutesquads
11. 11

    Hip Thrusts (Round 2)

    39shigh

    glutescore
12. 12

    Romanian Deadlifts (Round 2)

    50smedium

    hamstringsglutes
13. 13

    Reverse Lunges - Right Leg (Round 2)

    46smedium

    glutesquads
14. 14

    Reverse Lunges - Left Leg (Round 2)

    43smedium

    glutesquads
15. 15

    Monster Walks (Round 2)

    2 minhigh

    glutesouter thighs
16. 16

    Rest

    19slow
17. 17

    Sumo Squats (Round 3)

    48smedium

    glutesquads
18. 18

    Hip Thrusts (Round 3)

    50shigh

    glutescore
19. 19

    Romanian Deadlifts (Round 3)

    2 minmedium

    hamstringsglutes
20. 20

    Reverse Lunges - Left Leg (Round 3)

    40smedium

    glutesquads
21. 21

    Reverse Lunges - Right Leg (Round 3)

    46smedium

    glutesquads
22. 22

    Monster Walks (Round 3)

    2 minhigh

    glutesouter thighs
23. 23

    Sumo Squats (Round 4)

    29shigh

    glutesquads
24. 24

    Hip Thrusts (Round 4)

    37shigh

    glutescore
25. 25

    Alternating Reverse Lunges (Burnout)

    2 minhigh

    glutesquads
26. 26

    Rest

    38slow
27. 27

    Cool-down: Glute Stretch - Left (Figure 4)

    21slow

    gluteships
28. 28

    Cool-down: Glute Stretch - Right (Figure 4)

    23slow

    gluteships
29. 29

    Cool-down: Spinal Twist - Right

    27slow

    spinelower back
30. 30

    Cool-down: Spinal Twist - Left

    18slow

    spinelower back
31. 31

    Cool-down: Standing Quad Stretch - Right

    18slow

    quadship flexors
32. 32

    Cool-down: Standing Quad Stretch - Left

    14slow

    quadship flexors

More Muscle Tone Workouts

Workout 4

22 min · Mish Naidoo

Workout 5

24 min · Linda Chambers

Workout 3

25 min · Linda Chambers

Workout 4

25 min · Danielle Harrison

Workout 1

28 min · Danielle Harrison

Workout 3

30 min · Sophie Jones

Frequently Asked Questions