Ready to build strength without feeling stiff or drained? 💚 This 40-minute Lift + Lymph workout combines effective dumbbell strength training with intentional lymphatic flow, mobility, and recovery to help you build muscle, improve circulation, support your lymphatic system, and leave you feeling energized—not exhausted. Grab your dumbbells, focus on today's word, BALANCE, and let's get stronger together.
📲 Join EatMoveRest Club
Want full workout programs, meal plans, recipes, coaching, and an amazing wellness community? Join us inside the EatMoveRest Club + App. 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:
💪 Try my strength programs in the EatMoveRest app: https://EatMoveRest.com/club
🚀 Join Our Wellness Mastermind: https://bit.ly/LongevityMastermind
🍏 Find 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:
Equipment: Dumbbells
🌿 Opening Lift + Lymph Flow
• 45s Body Bounces
• 45s Arm Swings
• 45s Breath of Joy
💪 Block 1 • Legs + Power (2 Rounds | 45s Work / 15s Transition)
• Goblet Squats
• Alternating Reverse Lunges
• Squat Thrusters
🌿 Lift + Lymph Break • Mobility
• 45s Hip Switches
• 45s Trunk Twists
💪 Block 2 • Chest + Back (2 Rounds | 45s Work / 15s Transition)
• Plank Rows
• Chest Press
• Bent-Over Reverse Fly
🌿 Lift + Lymph Break • Posture
• 45s Body Waves
• 45s Chest Openers
💪 Block 3 • Glutes + Hamstrings (2 Rounds | 45s Work / 15s Transition)
• Romanian Deadlifts
• Glute Bridge Pulses
• Sumo Squats
🌿 Lift + Lymph Break • Flow
• 45s Zen Swings
• 45s Knee Slaps
💪 Block 4 • Shoulders + Arms (2 Rounds | 45s Work / 15s Transition)
• Arnold Press
• Hammer Curl to Overhead Press
• Overhead Triceps Extension
🌿 Lift + Lymph Break • Energy
• 45s Body Bounces
• 45s Cross Crunch
🔥 Core Finisher (Continuous)
• 45s Leg Lifts
• 45s Reverse Crunches
• 45s Toe Touch Obliques
• 45s Bicycle Crunches
• 45s Forearm Plank
• 45s Dead Bugs
• 45s Flutter Kicks
🌿 Final Lift + Lymph Flow
• 45s Body Waves
• 45s Hanging Dead Arms
• 45s Full-Body Shake Out
Musicbed Sync ID:
MB01IF4YFC8CGFW
MB01NUPYUSLFGVA
#FullBodyWorkout #StrengthTraining #LymphaticDrainage #DumbbellWorkout #BuildMuscle #HealthyAging #FunctionalFitness #HomeWorkout #Mobility #WellnessJourney #WomenWhoLift #FitnessMotivation #FeelGoodFitness
📲 Join EatMoveRest Club
Want full workout programs, meal plans, recipes, coaching, and an amazing wellness community? Join us inside the EatMoveRest Club + App. 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:
💪 Try my strength programs in the EatMoveRest app: https://EatMoveRest.com/club
🚀 Join Our Wellness Mastermind: https://bit.ly/LongevityMastermind
🍏 Find 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:
Equipment: Dumbbells
🌿 Opening Lift + Lymph Flow
• 45s Body Bounces
• 45s Arm Swings
• 45s Breath of Joy
💪 Block 1 • Legs + Power (2 Rounds | 45s Work / 15s Transition)
• Goblet Squats
• Alternating Reverse Lunges
• Squat Thrusters
🌿 Lift + Lymph Break • Mobility
• 45s Hip Switches
• 45s Trunk Twists
💪 Block 2 • Chest + Back (2 Rounds | 45s Work / 15s Transition)
• Plank Rows
• Chest Press
• Bent-Over Reverse Fly
🌿 Lift + Lymph Break • Posture
• 45s Body Waves
• 45s Chest Openers
💪 Block 3 • Glutes + Hamstrings (2 Rounds | 45s Work / 15s Transition)
• Romanian Deadlifts
• Glute Bridge Pulses
• Sumo Squats
🌿 Lift + Lymph Break • Flow
• 45s Zen Swings
• 45s Knee Slaps
💪 Block 4 • Shoulders + Arms (2 Rounds | 45s Work / 15s Transition)
• Arnold Press
• Hammer Curl to Overhead Press
• Overhead Triceps Extension
🌿 Lift + Lymph Break • Energy
• 45s Body Bounces
• 45s Cross Crunch
🔥 Core Finisher (Continuous)
• 45s Leg Lifts
• 45s Reverse Crunches
• 45s Toe Touch Obliques
• 45s Bicycle Crunches
• 45s Forearm Plank
• 45s Dead Bugs
• 45s Flutter Kicks
🌿 Final Lift + Lymph Flow
• 45s Body Waves
• 45s Hanging Dead Arms
• 45s Full-Body Shake Out
Musicbed Sync ID:
MB01IF4YFC8CGFW
MB01NUPYUSLFGVA
#FullBodyWorkout #StrengthTraining #LymphaticDrainage #DumbbellWorkout #BuildMuscle #HealthyAging #FunctionalFitness #HomeWorkout #Mobility #WellnessJourney #WomenWhoLift #FitnessMotivation #FeelGoodFitness