Build strength, get your heart pumping, and support lymphatic flow in this 45-minute full-body Lift + Lymph workout! We’ll alternate lower body, upper body, full-body HIIT, and lymphatic movements for a workout that leaves you feeling strong, energized, and refreshed from head to toe. Today’s focus word is STEADFAST — a reminder to stay grounded, consistent, and committed to becoming stronger one workout, one choice, and one day at a time.
💛 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://EatMoveRest.com/book
WORKOUT FORMAT:
• 45 sec work • 15 sec transition
• 5 blocks × 2 rounds + 4-min finisher + 1-min lymph & fascia release
BLOCK 1
• Alternating Squat-to-Reverse Lunge R/L
• Renegade Rows
• Alternating Dumbbell Snatches
• Zen Swings / Chest Openers
BLOCK 2
• Lateral Lunge + Knee Drive — Right / Left
• Arnold Presses
• Squat Press
• Knocking on the Door of Life / Booty Kickers
BLOCK 3
• Single-Leg Deadlift + Knee Drive — Right / Left
• Tricep Push-Ups
• Man Maker
• Crane Wings / Dead Arms
BLOCK 4
• Weighted Glute Bridges
• Dumbbell Chest Press
• Mountain Climbers
• Body Bounces / Breath of Joy
BLOCK 5
• Alternating Curtsy Lunge + Side Leg Lift R/L
• Front Ladders / Front + Lateral Raises
• Squat Jack + Alternating Punch
• Hip Switches / Trunk Twists
4-MIN FINISHER
• Dead Bug + Dumbbell Reach
• Dumbbell Jacks
• Push-Ups
• Leg Lifts
1-MIN LYMPH + FASCIA RELEASE
• Full-Body Shake Out — 30 sec
• Body Slaps — 30 sec
#FullBodyWorkout #DumbbellWorkout #LymphaticDrainage #StrengthTraining #HomeWorkout #FullBodyStrength #WomensFitness
💛 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://EatMoveRest.com/book
WORKOUT FORMAT:
• 45 sec work • 15 sec transition
• 5 blocks × 2 rounds + 4-min finisher + 1-min lymph & fascia release
BLOCK 1
• Alternating Squat-to-Reverse Lunge R/L
• Renegade Rows
• Alternating Dumbbell Snatches
• Zen Swings / Chest Openers
BLOCK 2
• Lateral Lunge + Knee Drive — Right / Left
• Arnold Presses
• Squat Press
• Knocking on the Door of Life / Booty Kickers
BLOCK 3
• Single-Leg Deadlift + Knee Drive — Right / Left
• Tricep Push-Ups
• Man Maker
• Crane Wings / Dead Arms
BLOCK 4
• Weighted Glute Bridges
• Dumbbell Chest Press
• Mountain Climbers
• Body Bounces / Breath of Joy
BLOCK 5
• Alternating Curtsy Lunge + Side Leg Lift R/L
• Front Ladders / Front + Lateral Raises
• Squat Jack + Alternating Punch
• Hip Switches / Trunk Twists
4-MIN FINISHER
• Dead Bug + Dumbbell Reach
• Dumbbell Jacks
• Push-Ups
• Leg Lifts
1-MIN LYMPH + FASCIA RELEASE
• Full-Body Shake Out — 30 sec
• Body Slaps — 30 sec
#FullBodyWorkout #DumbbellWorkout #LymphaticDrainage #StrengthTraining #HomeWorkout #FullBodyStrength #WomensFitness