High Elbow Renegade Rows session with sets of 20, followed by alternating short range of motion rows with neutral grip on the floor.Later in the workout I do standing one arm prone dumbbell row with short range of motion.Download the ebook with Back workouts in your resources for more muscle building training programs!

Welcome to FD8 New Years Fitness Program 2026 Nordin introduced her FD8 program she's coaching, which will guide participants through a 2025 New Year's program using Zoom meetings and broadcasts on Instagram, YouTube, and U screen. She emphasized that the focus is on enjoying the fitness journey rather than treating it as a challenge with a specific end date. Nordin explained that the program is not a cookie-cutter approach but a manual and guide for participants to create their own fitness routine that works for their schedule and lifestyle. She stressed the importance of being present in the fitness journey and enjoying the process of repetition and daily routine.Comprehensive Fitness Program OverviewNordin presented a comprehensive fitness program, outlining an 8 week workout system with customizable options and emphasizing the importance of proper form and technique. She discussed the program's structure, including exercise lists, cardio routines, and nutrition guidelines, while encouraging participants to consult with her for personalized advice. Nordin also highlighted the importance of self-reflection and goal-setting, and provided various ways for participants to reach out to her for support and guidance.Practical Nutrition for Fitness SuccessNordin discussed the FighterDiet approach, emphasizing the importance of simplifying nutrition and avoiding overtracking of macros. She introduced the K.I.S.S Fighterdiet food basket system and encouraged studying the FighterDiet materials, including videos and meal plans, to gain diet epiphanies. Nordin stressed the significance of learning to cook at home and developing a healthy relationship with food, rather than relying on meal delivery services. She also highlighted the importance of mindset and self-awareness in achieving fitness goals, concluding with a reminder that health is built on nutrition and encouraging attendees to focus on making mindful food choices.Next stepsAll participants: Download and review the 2025 New Year's program guide, reflect on personal goals, and consider what causes them to fall off previous programsAll participants: Study the "defeed to refeed" nutrition section and related guidelines in the program materials.All participants: Join scheduled form checks on Instagram Live and Zoom Meetings to upload and review training form.All participants: Reach out to Nordin (via WhatsApp or Instagram DMs) or Pauline at fighterdiet.com for one-on-one consultations as needed.All participants: Attend group sessions on Zoom and Friday Instagram meetings for support and to address confusion or feeling overwhelmed.Nordin: Lead and host scheduled Zoom Meetings, Instagram Live sessions, and group meetings for program support.

The Butt Bible Workout: banded squats side to side!We start with elbows to knees and continue with banded squats with step outs superset with regular squats.

The Butt Bible Workout: airplanes pamper the glutes!We start with the energy dance to warm up, then it's airplanes that require coordination and balance and alternating side lunges and step out lunge with holds and pulsing squats.

HIT THEM IN THE FACE WITH GLUTE KICKS!Squats meet burpees. Isometric squat holds between sets. Then we hit the floor for banded glute bridges and straight-leg supine glute planks.Simple exercises don’t mean easy training.Follow along, keep the pace, and make those glutes work.Seize the Training Day.

The Butt Bible Workout with banded glute bridge purgatory.This workout features alternating fire hydrants with straight legs, idiot squats and bulgarian squats.

KEEP THE TENSION.The Butt Bible: Let the glutes remember your name!You have to work out to sculpt your strong curves.This workout features crossover lunges, Supine Glute planks with feet on a chair for two legs and one legs and the copenhagen exercise with the chair.Later in the workout it's unilateral half squats and standing hip abductions and glute kicks.This is a killer workout....!

The Butt Bible: HIIT workout with jog and the energy dance all out intensity!This advanced workout features burpee superset with jump squats, alternating bird-dogs on knees and on toes and lateral jumps holding on to a chair.

The Butt Bible workout: banded squats with pumping reps and bottom pulses in the bottom and isometric glute planks in supine position with lying sideways hip abductions superset with hip adductions for inside thighs.I tell the story about what motivated me to start training my legs at 17: why was I flabby when I wasn't eating anything?