Build strength, challenge your muscles, then drop the weight and FLOW it out in this 35-minute full-body Lift + Lymph™ workout! Each round starts with weighted strength, drops into a bodyweight burnout, then finishes with lymphatic + fascia flow movement before we do it all over again. We’ll hit your legs, glutes, upper body, core and get into some full-body athletic strength before finishing with a fiery 3-minute finisher. Grab your dumbbells, yoga block and mat and get ready to load it, drop it, and flow it! ✨ Focus Word: RELEASE
💛 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:
Each Round:
40 sec — LOAD: Weighted Strength
30 sec — DROP: Bodyweight Burnout
30 sec — FLOW: Lymphatic + Fascial Movement
20 sec — REST
BLOCK 1 — LOWER BODY
1. Heels-Elevated Squat
LOAD: Dumbbell Heels-Elevated Goblet Squat
DROP: Bodyweight Heels-Elevated Squat
FLOW: Heel Drops
2. Right Leg
LOAD: DB Front-Foot-Elevated Reverse Lunge — Right
DROP: Bodyweight Front-Foot-Elevated Static Lunge — Right
FLOW: Booty Kickers
3. Left Leg
LOAD: DB Front-Foot-Elevated Reverse Lunge — Left
DROP: Bodyweight Front-Foot-Elevated Static Lunge — Left
FLOW: Hip Switches
4. Posterior Chain
LOAD: Dumbbell RDL
DROP: Bodyweight Good Morning
FLOW: Zen Swings
5. Inner Thighs + Glutes
LOAD: Dumbbell Sumo Squat
DROP: Sumo Squat Pulses + Heel Lifts
FLOW: Hip Slaps
BLOCK 2 — UPPER BODY
6. Shoulders
LOAD: Dumbbell Shoulder Press
DROP: Pike Push-Ups
FLOW: Crane Wings
7. Back + Core
LOAD: Renegade Rows
DROP: Plank Alternating Arm Reaches
FLOW: Chest Openers
8. Chest
LOAD: Dumbbell Chest Press
DROP: Push-Ups
FLOW: Dead Arms
9. Triceps
LOAD: Dumbbell Tricep Kickbacks
DROP: Tricep Push-Ups
FLOW: Knocking on the Doors of Life
BLOCK 3 — ATHLETIC FULL BODY
10. Squat + Press
LOAD: Dumbbell Squat Press
DROP: Squat Reaches
FLOW: March + Knee Slaps
11. Hinge + Power
LOAD: Dumbbell Deadlift High Pull
DROP: Bodyweight RDL → Deep Squat → Calf Raise + Reach
FLOW: Swing Switch
12. Lateral Power
LOAD: Alternating Dumbbell Lateral Lunge
DROP: Speed Skaters
FLOW: Tik Toks
13. Full Body
LOAD: Dumbbell Clean → Alternating Reverse Lunge
DROP: Bodyweight Alternating Reverse Lunge
FLOW: Breath of Joy
BLOCK 4 — CORE
14. Deep Core
LOAD: Weighted Dead Bug
DROP: Bodyweight Dead Bug
FLOW: Plank Rainbow
15. Core + Lats
LOAD: Dumbbell Pullover → Leg Lower
DROP: Leg Raises
FLOW: Plank Shoulder Taps
16. Core Stability
LOAD: Plank Dumbbell Pull-Through
DROP: Plank Knees
FLOW: Child's Pose → Arm Reach
3-MINUTE FINISHER
30 sec each • No rest
• Dumbbell Thrusters
• Mountain Climbers
• Alternating Dumbbell Snatches
• Lateral Shuffle → Floor Tap
• Burpee / Squat Thrust
• Full-Body Bounce + Shakeout
#FullBodyWorkout #DumbbellWorkout #StrengthTraining #LymphaticDrainage #FullBodyStrength #WorkoutAtHome #WomensFitness #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://EatMoveRest.com/book
WORKOUT FORMAT:
Each Round:
40 sec — LOAD: Weighted Strength
30 sec — DROP: Bodyweight Burnout
30 sec — FLOW: Lymphatic + Fascial Movement
20 sec — REST
BLOCK 1 — LOWER BODY
1. Heels-Elevated Squat
LOAD: Dumbbell Heels-Elevated Goblet Squat
DROP: Bodyweight Heels-Elevated Squat
FLOW: Heel Drops
2. Right Leg
LOAD: DB Front-Foot-Elevated Reverse Lunge — Right
DROP: Bodyweight Front-Foot-Elevated Static Lunge — Right
FLOW: Booty Kickers
3. Left Leg
LOAD: DB Front-Foot-Elevated Reverse Lunge — Left
DROP: Bodyweight Front-Foot-Elevated Static Lunge — Left
FLOW: Hip Switches
4. Posterior Chain
LOAD: Dumbbell RDL
DROP: Bodyweight Good Morning
FLOW: Zen Swings
5. Inner Thighs + Glutes
LOAD: Dumbbell Sumo Squat
DROP: Sumo Squat Pulses + Heel Lifts
FLOW: Hip Slaps
BLOCK 2 — UPPER BODY
6. Shoulders
LOAD: Dumbbell Shoulder Press
DROP: Pike Push-Ups
FLOW: Crane Wings
7. Back + Core
LOAD: Renegade Rows
DROP: Plank Alternating Arm Reaches
FLOW: Chest Openers
8. Chest
LOAD: Dumbbell Chest Press
DROP: Push-Ups
FLOW: Dead Arms
9. Triceps
LOAD: Dumbbell Tricep Kickbacks
DROP: Tricep Push-Ups
FLOW: Knocking on the Doors of Life
BLOCK 3 — ATHLETIC FULL BODY
10. Squat + Press
LOAD: Dumbbell Squat Press
DROP: Squat Reaches
FLOW: March + Knee Slaps
11. Hinge + Power
LOAD: Dumbbell Deadlift High Pull
DROP: Bodyweight RDL → Deep Squat → Calf Raise + Reach
FLOW: Swing Switch
12. Lateral Power
LOAD: Alternating Dumbbell Lateral Lunge
DROP: Speed Skaters
FLOW: Tik Toks
13. Full Body
LOAD: Dumbbell Clean → Alternating Reverse Lunge
DROP: Bodyweight Alternating Reverse Lunge
FLOW: Breath of Joy
BLOCK 4 — CORE
14. Deep Core
LOAD: Weighted Dead Bug
DROP: Bodyweight Dead Bug
FLOW: Plank Rainbow
15. Core + Lats
LOAD: Dumbbell Pullover → Leg Lower
DROP: Leg Raises
FLOW: Plank Shoulder Taps
16. Core Stability
LOAD: Plank Dumbbell Pull-Through
DROP: Plank Knees
FLOW: Child's Pose → Arm Reach
3-MINUTE FINISHER
30 sec each • No rest
• Dumbbell Thrusters
• Mountain Climbers
• Alternating Dumbbell Snatches
• Lateral Shuffle → Floor Tap
• Burpee / Squat Thrust
• Full-Body Bounce + Shakeout
#FullBodyWorkout #DumbbellWorkout #StrengthTraining #LymphaticDrainage #FullBodyStrength #WorkoutAtHome #WomensFitness #MoveWithErin