HOME (BONUS WORKOUTS)

Bonus Workouts These workouts are optional add-ons for the Brand New Me Challenge. They pair perfectly as a Day 4 option and can be used as your additional leg workout for the week if you want extra movement. They are meant to support your routine, not replace rest or recovery. Please play your own music during these workouts. The videos are fully narrated and do not include background music.

Lessons

Work through them in order.

Lesson 1BNM WK 1 D 4 Lower Body
Video33 min
Circuit 1 3X40 secs * Double squat * Front to Back lunge (per side) * Deadlifts Circuit 2 3X30 secs * Bulgarian Split Squat (per side) * Sumo squat * Pulse jump forward/back Circuit 3 2X40 secs * Donkey kicks (per side) * Hip BridgesLocked — subscribe to unlock
Lesson 2BNM WK 2 D 4 Lower Body
Video31 min
CIRCUIT 1 3 X 30 secs * Sumo Squat * Sumo Pulse Calf Raise * Reverse Lunges (per side) * Romanian Deadlift CIRCUIT 2 3 X 30 secs * Bulgarian Split Squat (L) * Curtsy Lunge (L) * Bulgarian Split Squat (R) * Curtsy Lunge (R) CIRCUIT 3 2 X 30 secs * Hip bridge * Leg Raise (L) * Leg Raise (R) Burnout 1 X 10 Jump SquatsLocked — subscribe to unlock
Lesson 3BNM WK 3 D 4 Lower Body
Video32 min
Circuit 1 3X40 secs * Squat calf raise * Deadlift into Suitcase squat * Split squat (L) * Split squat (R) * Roundhouse squat Burnout 1 X 10 reps * Side step jump Circuit 2 3X30 secs * Hip Thrust w/ weight * Hip Thrust w/ no weight Circuit 3 3X30 secs * Upright Bridge * Lying leg raise (per side) 1 X 40 secs Burnout Bench Squat jumpsLocked — subscribe to unlock
Lesson 4BNM WK 4 D 4 Lower Body
Video31 min
Circuit 1 3X30 secs * Deadlift into squat * Squat 3 side steps stand and then switch * Good mornings * Single leg lateral raise per side (sliders) * Round house squat jump Circuit 2 3X40 secs * Heels elevated goblet squat * Walking lunges Circuit 3 3X40 secs * Leg curl sliders * Bridge Locked — subscribe to unlock
Lesson 5BNM WK 5 D 4 Lower Body
Video32 min
Circuit 1 3X30 secs * Donkey kicks (per side) * Banded toe point outs and in * Banded squat pulse * Sumo Deadlifts Circuit 2 3X30 secs * Lateral lunge per side (sliders) * Good mornings * Pulse jump forward/back Circuit 3 2X40 secs * Hip thrusts * Single leg thrust (per side)Locked — subscribe to unlock
Lesson 6BNM WK 6 D 4 Lower Body
Video32 min
Circuit 1 3X45 secs * Squat into suitcase squat * Deadlift into reverse lunges * Good mornings * Ripple squat with weight Circuit 2 3X45 secs * Squat calf raise * Lateral lunge per side (sliders) * Leg curl Circuit 3 2X40 secs * Hip thrusts * Lying Single bridge (per side)Locked — subscribe to unlock
Lesson 7BNM WK 7 D 4 Lower Body
Video33 min
Try and up the weight! Circuit 1 3X40 secs * Banded Squat side step left * Deadlift * Banded Squat side step right * Curtsy switches Circuit 2 3X30 secs * Sumo squat * Sumo squat jump * Lateral lunge high knee (l) * Lateral lunge high knee (r) * Knees to squat holding dumbbell Circuit 3 2 X 45 secs * Glute rainbow (per side) * Weighted BridgeLocked — subscribe to unlock
Lesson 8BNM WK 8 D 4 Lower Body
Video32 min
Circuit 1 3X40 secs * Banded Squat side step left * Good mornings * Banded Squat side step right Burnout 1 X 10 reps * Twist squat jump Circuit 2 3X30 secs * Sumo squat * Sumo squat jump * Lunge high knee into kick (per side) * Lunge high knee into kick (per side) * Deadlift Locked — subscribe to unlock
Lesson 9BNM WK 9 D 4 Lower Body
Video32 min
Circuit 1 3X30 secs * Squat * Squat calf raise * Good mornings * Alternating lateral raises * Squat sidekick jumps Circuit 2 3 X 30 secs * Squat pulses * Criss cross walk Circuit 3 3X30 secs * Split squat (l) * Split squat (r) * Sumo squat jump Circuit 4 3X30 secs * Weighted hip bridges Locked — subscribe to unlock