This 40-minute Full Body Lift + Lymph™ workout combines dumbbell strength training with lymphatic and fascia-focused movement for a workout that builds muscle, gets your heart rate up, and keeps your whole body moving and flowing. We’ll train legs, glutes, chest, back, shoulders, arms and core—with rhythmic, energizing Lymphatic & Fascia Flow breaks woven throughout. Grab your dumbbells and let’s build strength, support circulation and feel GOOD from head to toe. Focus Word: BALANCE 💚
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• Dumbbells + Optional Mat
• 45 sec work / 15 sec rest
• 2 rounds per strength block
🌿 WARMUP LYMPH FLOW
• Body Bounces
• Arm Swings
• Breath of Joy
💪 BLOCK 1 • LEGS + POWER — 2 ROUNDS
• Goblet Squats
• Alternating Reverse Lunges
• Squat Thrusters
🌿 LYMPH • MOBILITY
• Hip Switches
• Trunk Twists
💪 BLOCK 2 • CHEST + BACK — 2 ROUNDS
• Plank Rows
• Chest Press
• Bent-Over Reverse Fly
🌿 LYMPH • POSTURE
• Body Waves
• Chest Openers
💪 BLOCK 3 • GLUTES + HAMSTRINGS — 2 ROUNDS
• Romanian Deadlifts
• Glute Bridge Pulses
• Sumo Squats
🌿 LYMPH • FLOW
• Zen Swings
• Knee Slaps
💪 BLOCK 4 • SHOULDERS + ARMS — 2 ROUNDS
• Arnold Press
• Hammer Curl to Overhead Press
• Overhead Triceps Extension
🌿 LYMPH • ENERGY
• Body Bounces
• Cross Crunch
🔥 CORE FINISHER
• Leg Lifts
• Reverse Crunches
• Toe Touch Obliques
• Bicycle Crunches
• Forearm Plank
• Dead Bugs
• Flutter Kicks
🌿 FINAL LYMPH FLOW
• Body Waves
• Hanging Dead Arms
• Full-Body Shake Out
Music Bed Synch ID:
MB011CWQBFQFPPR
MB01T229FGNNJ0T
MB01F93V2TJXE5U
MB01E0D47GSYHPI
MB01R9W5Q7Z1IWK
MB01NLK7M7XFBMJ
MB01CFBREOCUZ1P
MB01ZM09IBBOQYF
MB01IVXCQQQUGBO
MB01QOWXC4CYWSW
MB013XANZJSTE3K
MB01UN3EWOMSHJX
MB01J2DJP82OFSN
MB01Y7NCXJVQCNB
#FullBodyWorkout #StrengthTraining #LymphaticFlow #LiftAndLymph #DumbbellWorkout #FullBodyStrength #LymphaticWorkout #FasciaFlow #StrengthWorkout #MoveWithErin
💛 Join EatMoveRest Club
Fitness programs, recipes, meal plans, challenges, and a supportive community. Annual Members: Save 52% with code LOCKEDIN.
https://EatMoveRest.com/club
✨ Don’t forget to subscribe and turn on notifications—we’re just getting started!
DO WHAT MOVES YOU!⚡️
Erin
🔗 Helpful Links:
🚀 Work w/ me: https://bit.ly/EMR-Mastermind
🍏 Join us on our main channel @EatMoveRest for recipes, grocery hauls, family vlogs & more
👋 Follow & DM me to say hi on Instagram: https://instagram.com/ErinStanczyk
📚 Grab my cookbook: https://EatMoveRestt.com/book
WORKOUT FORMAT:
• Dumbbells + Optional Mat
• 45 sec work / 15 sec rest
• 2 rounds per strength block
🌿 WARMUP LYMPH FLOW
• Body Bounces
• Arm Swings
• Breath of Joy
💪 BLOCK 1 • LEGS + POWER — 2 ROUNDS
• Goblet Squats
• Alternating Reverse Lunges
• Squat Thrusters
🌿 LYMPH • MOBILITY
• Hip Switches
• Trunk Twists
💪 BLOCK 2 • CHEST + BACK — 2 ROUNDS
• Plank Rows
• Chest Press
• Bent-Over Reverse Fly
🌿 LYMPH • POSTURE
• Body Waves
• Chest Openers
💪 BLOCK 3 • GLUTES + HAMSTRINGS — 2 ROUNDS
• Romanian Deadlifts
• Glute Bridge Pulses
• Sumo Squats
🌿 LYMPH • FLOW
• Zen Swings
• Knee Slaps
💪 BLOCK 4 • SHOULDERS + ARMS — 2 ROUNDS
• Arnold Press
• Hammer Curl to Overhead Press
• Overhead Triceps Extension
🌿 LYMPH • ENERGY
• Body Bounces
• Cross Crunch
🔥 CORE FINISHER
• Leg Lifts
• Reverse Crunches
• Toe Touch Obliques
• Bicycle Crunches
• Forearm Plank
• Dead Bugs
• Flutter Kicks
🌿 FINAL LYMPH FLOW
• Body Waves
• Hanging Dead Arms
• Full-Body Shake Out
Music Bed Synch ID:
MB011CWQBFQFPPR
MB01T229FGNNJ0T
MB01F93V2TJXE5U
MB01E0D47GSYHPI
MB01R9W5Q7Z1IWK
MB01NLK7M7XFBMJ
MB01CFBREOCUZ1P
MB01ZM09IBBOQYF
MB01IVXCQQQUGBO
MB01QOWXC4CYWSW
MB013XANZJSTE3K
MB01UN3EWOMSHJX
MB01J2DJP82OFSN
MB01Y7NCXJVQCNB
#FullBodyWorkout #StrengthTraining #LymphaticFlow #LiftAndLymph #DumbbellWorkout #FullBodyStrength #LymphaticWorkout #FasciaFlow #StrengthWorkout #MoveWithErin