Unity In Motion

08/10/2025

05/04/2025

🍑PEACH PERFECT:
4-WEEK PROGRESSIVE GLUTE PROGRAM

PROGRAM OVERVIEW:
This 4-week progressive program is designed to target and develop the glutes from multiple angles while incorporating complementary body parts for balanced development. Each week increases in intensity and complexity to ensure continuous progress and prevent plateaus.

KEY COMPONENTS:
• 4 Specialized Workouts: Each targeting different aspects of glute development
• Progressive Overload: Systematic increases in volume, intensity, and complexity
• Home & Gym Options: Adaptations for both settings
• Complementary Cardio: Strategic cardio elements that enhance rather than hinder glute development
• Rest & Recovery: Structured to optimize muscle growth and prevent overtraining

PROGRESSION MODEL
WEEK 1: FOUNDATION & ACTIVATION
• Focus on form, mind-muscle connection, and activation
• Moderate volume, lighter loads
• Introduction of movement patterns
• Emphasis on feeling the targeted muscles working
WEEK 2: BUILD
• Increased loads (approximately 10-15%)
• Slightly higher volume
• Introduction of more challenging variations
• Maintain focus on form while increasing intensity
WEEK 3: INTENSITY
• Peak volume week
• Addition of intensity techniques (pulses, paused reps, tempos)
• More complex movement combinations
• Introduction of challenging compound movements
WEEK 4: PEAK
• Highest intensity week
• Advanced variations
• Challenge sets and finishers
• Performance-focused approach to test strength gains

Let’s fuc*ing GROW!! 🍑💪🏻💕

https://bodiesbyb.ca/

04/03/2025

NOTES:Equipment List; The Athletic Approach Program💪🏻

• For AT HOME workouts, if you’re just starting out, focus on acquiring the “Essential” items first.

• For DUMBBELLS: Having at least one lighter set (5-15 lbs depending on strength), one medium set (15-25 lbs), and one heavier set (25+ lbs) will give you good versatility.

• If BUDGET is a concern, prioritize adjustable dumbbells and a good set of resistance bands to maximize workout options.

• Remember: You can ALWAYS modify exercises based on available equipment - the program includes alternatives!

💪 Being prepared sets you up for success with The Athletic Approach!



Join the B-Team today!
https://bodiesbyb.ca/

04/02/2025

NOTES:

• For AT HOME workouts, if you’re just starting out, focus on acquiring the “Essential” items first.
• For DUMBBELLS: Having at least one lighter set (5-15 lbs depending on strength), one medium set (15-25 lbs), and one heavier set (25+ lbs) will give you good versatility.
• If BUDGET is a concern, prioritize adjustable dumbbells and a good set of resistance bands to maximize workout options.
• For the GYM option, before signing up, make sure your chosen facility has the equipment listed under “Essential Items.”
• Remember: You can ALWAYS modify exercises based on available equipment - the program includes alternatives!

💪 Being prepared sets you up for success with The Athletic Approach!



Join the B-Team today!
https://bodiesbyb.ca/

03/24/2025

Our newest program starts in only 2 weeks!

Bodies By B brings you The Athletic Approach 💪🏻

Let’s make April your strongest month yet!
Are you in?!?

Sign up today and join our transformative B-Team!
https://bodiesbyb.ca/

02/26/2025

3 things that transformed my body!

Which will you focus on ?!?

01/30/2025

February Program:
Build Strength. Own Your Progress.

This isn’t just about showing up—it’s about showing up with intention. Five days a week, we’ll focus on control, functional movement, and strength, layering in progression so you can track real change.

🔹 Monday – Lower Body
🔹 Tuesday – Corelates (Core + Pilates)
🔹 Wednesday – Arms & Abs
⚡ Thursday – Rest & Recovery
🔹 Friday – Full Body
🔹 Saturday – HIIT
⚡ Sunday – Rest

This month, we train smarter—with a plan that keeps you engaged, accountable, and committed.

How We Track & Progress
We’re using the 1, 2, 3 Method:
1️⃣ One workout structure—so you stay focused and intentional.
2️⃣ Two ways to progress—not just weights, but also reps, tempo, range of motion, resistance, and mind-muscle connection.
3️⃣ Three weeks to see real change—because progress comes from consistency, not randomness.

What You’ll Need
✔️ Light, medium & heavy dumbbells (or whatever you have)
✔️ Resistance bands
✔️ Yoga mat
✔️ Block or ball
✔️ A tracker—because results don’t come from guessing, they come from showing up and making small, intentional changes over time.

But here’s the key: equipment doesn’t define your success—you do. You can always adapt. More control, better form, slower tempo, increased reps—these are all ways to push yourself forward. Strength is built through effort, not just weight.

So don’t get stuck on what you don’t have. Get excited about what you can build. February is about showing up, tracking your progress, and proving to yourself what’s possible.

Let’s build strong!

We start Monday Feb 3!

Sign up with Link in Bio or Link Below
https://bodiesbyb.ca/

12/21/2024

Power EMOM Workout: Week 3

Needs: Body Weight, Mat

Format:
Perform each exercise Every Minute On the Minute (EMOM) for 45 seconds of work and 15 seconds of rest.
Complete the listed reps for each move within 45 seconds. If you finish early, rest until the next minute starts.
3 rounds of all 4 exercises = 12 minutes.

Exercises and Reps:
-Beast (20 reps)
Start in high plank
Press back, sit bones towards heels, then press back into high plank

-Push-Up into Down Dog (15 reps)
Perform a push-up, then shift into a down dog position.
Return to plank and repeat.
Focus on strong push-ups and controlled transitions.

-Jump Lunges (30 reps)
Alternate legs in a lunge position, jumping explosively to switch sides.
Each lunge (left + right) counts as 1 rep.

-Plank 4-Tap (15 reps)
Start in a forearm plank. Tap one hand to the opposite shoulder, then switch sides.
Follow with a toe tap to the side for each leg.
One set of shoulder taps + toe taps = 1 rep.

Tips for Success:
Goal: Finish all reps before the 45-second timer runs out.
Adjust Reps: If you can’t finish in time, reduce reps slightly while focusing on quality.

12/20/2024

Full-Body Workout: Week 3
This workout combines circuits with strength, control, and functional movement patterns to target the entire body.

Needs: Heaviest set of weights.

Circuit #1
2 rounds | 8 reps per move

-Forward Lunge with Press
Step forward into a lunge while pressing dumbbells overhead.
Return to standing and repeat on the other leg.

-Squat to Halo
Hold a dumbbell with both hands.
Squat down, then rise and move the dumbbell in a halo motion around your head. Alternate directions each rep.

-Bridge with Lat Pulls
Lie on your back in a glute bridge position.
Hold dumbbells toward the ceiling and perform a controlled lat pull, lowering arms overhead and back up.

-Lateral Lunge with Core Twist and Fly
Step into a lateral lunge, holding dumbbells.
As you rise, twist your torso toward the bent leg and perform a reverse fly.

Circuit #2: Asymmetrical Block
2 rounds per side
-Reverse Lunge with Curl (x12 reps per side)
Step back into a lunge while curling the dumbbell in the opposite hand.
Return to standing and repeat on one side before switching.

-Knee Drive with Opposite Press (x8 reps per side)
Hold a dumbbell in one hand at shoulder height.
Drive the opposite knee up while pressing the dumbbell overhead.
Maintain balance and control.

-Combo: Reverse Lunge with Curl + Knee Drive and Press (x4 reps per side)
Combine the reverse lunge with curl and knee drive with press into one fluid movement.

Circuit #3: Complex Circuit
2 rounds | 10 reps per move (40 total)

-Forward Lunge with Press
-Reverse Lunge with Twist
-Opposite Leg Forward Lunge and Press
-Opposite Leg Reverse Lunge with Twist

Tips for Progression:
Focus on Form: Prioritize balance and stability in each move.
Weights: Start light and increase resistance gradually as strength improves.
Rest: Take 30–60 seconds between circuits.