Evolving Sacred Women

GLUTE BRIDGES

2-3 Times a Week
3-4 Sets
15-20 Reps

Glute Bridges helps:

Strengthens and tones the glutes
*Builds stronger hamstrings and hips
*Engages the core for better stability
*Supports the lower back by strengthening surrounding muscles
*Improves posture and pelvic stability
*Enhances balance and everyday movement
*Helps activate the glutes before squats, lunges, and deadlifts
*Low-impact exercise that’s gentle on the knees and joints
*Improves athletic performance and lower-body power

Strong glutes do more than shape your body—they support your posture, protect your lower back, and power your movement. Every glute bridge is a step toward stronger hips, a stronger core, and a stronger you. Lift with purpose and stay consistent!

BICEPS CURLS:

2-3 TIMES A WEEK
3-4 SETS(4SETS)
12-15 REPS

Benefits:

*Builds and strengthens the biceps
*Helps tone and define the arms
* Improves grip strength
* Increases upper-body pulling strength
*Helps correct strength imbalances between arms
*Supports elbow and shoulder stability
* Can increase calorie burn when combined with full-body workouts

DUMBBELL SQUATS:

3-4 Times a week
3-4 Sets (4 sets)
12-15 Reps

Strengthens and shapes the glutes
*Builds stronger quads, hamstrings, and calves
* Burns calories and supports fat loss
* Increases lower-body strength and power
* Improves balance, coordination, and stability
* Strengthens the core for better posture
* Helps improve bone density through resistance training
* Enhances everyday movements like sitting, standing, lifting, and climbing stairs
* Boosts muscular endurance and overall fitness

Every squat is an investment in a stronger body. Dumbbell squats build powerful legs, sculpt your glutes, strengthen your core, and improve overall fitness. Stay consistent, challenge yourself, and let every rep move you closer to your goals.

RESISTANCE BAND ROWS:
3-4 Times a week
15-20 Reps
3-4 Set

Helps:
Strengthens the upper and middle back
*Tones the back, shoulders, and arms
* Improves grip and pulling strength
* Promotes better posture by strengthening postural muscles
* Improves balance and muscle coordination
* Supports shoulder health and stability
* Increases muscular endurance
* Great for home workouts with little space or equipment
* Helps build strength for pull-ups, rows, and other pulling exercises

Focus on the form, stay grounded in the purpose. Today we're hitting Overhead tricep extensions 3 sets of 12-15 reps. Remember to push yourself, but stay dedicated to the journey. Your health is your wealth!