SC Fitness

09/15/2026

Grab your dumbbells + a bench and let’s get stronger 💪🏼

A bench is such a simple tool, but it can add so much versatility to your strength training at any age or fitness level.

Using a bench can provide extra support and stability, help you modify movements to meet your body where it’s at, and open up different angles and ranges of motion to challenge your muscles in new ways. Pair it with a set of dumbbells and you’ve got everything you need for an effective strength building workout!

10-12 Reps
3 Rounds
•Skull Crusher, Chest Fly
•Bulgarian Split Squat
•Row, Tricep Kickback
•Bench Hip Thrust
•Alt Step Up, Lunge Back
•Hex Press w/ Alt Leg Extension
•Bench Squat, Alt OH Press
Repeat 💥

Strength training isn’t just about lifting heavier. As we age, maintaining strength can help support balance, mobility, bone health, everyday independence, and confidence in the way we move 🙌🏼

09/14/2026

34 MIN Back To Basics | Full Body Dumbbells

One concentrated move at a time 🙌🏼 That is our focus for this Back To Basics Full Body Dumbbell Workout. We will be narrowing our focus to one basic dumbbell move at a time, going over perfect form and ex*****on. We will rotate from a Lower Body Move to an Upper Body Move to a Core Move.

Slow and methodical, let’s go!

Format: 12 Reps, 12 Moves, 2 Rounds

In the second round, I challenge you to go up in weight 🔥💪🏼 This might mean that you perform less reps, because you will reach fatigue faster and we are aiming for perfect form every single rep.

You are amazing 🤩✨

One concentrated move at a time 🙌🏼 That is our focus for this Back ...

09/12/2026

Grab your ankle strap + handle and let’s put that cable machine to work! This Lower Body Session is all about controlled movement, strength, and really connecting mind to muscle 🍑

We will be using our Strap & Handle
Attachments ✨
15 Reps
3 Rounds
•Pendulum Swing
•Leg Extension
•Alt Reverse Lunge
•Sumo Squat
•RDL
•Cable Pull Through
•Elevated Split Squat
Repeat 🔥

For the elevated split squats, I’m using two plates for a little extra range of motion. No plates? No problem! You can use a small step or sturdy platform, or skip the elevation completely. You’ll still get a great workout!

Save this one 📌 and give it a try on your next lower body day!

09/10/2026

Time + Consistency = Results

Take time for yourself regularly, if not daily 👏🏻 It doesn’t have to be a certain length every single time, just set aside what you can 🙌🏼

If this Full Body DB Combos can be part of your goals and challenge you to be better, hit SAVE and execute this in the next YOU time 🕦

10-12 Reps
3 Rounds
•Suitcase Squat, Alt Hammer Raise
•Curtsy Lunge w/ Row
•Deadlift Alt Internal Curl
•DB Pull Through
•Racked Squat, OH Press
•Reverse Lunge, Alt Bicep Curl
•Lateral Lunge, Side Raise
Repeat 🤩

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09/08/2026

Can you HANDLE it?
Yes 👏🏻 You 👏🏻 Can 👏🏻

A great investment offering a variety of options are workout bands. This routine we will be using Handled Bands, where we will be working total body through resistance.

Push and pull along with these 7 moves 👇🏼
•Band Pull Apart
•Kneeling Leg Extension
•Seated Row
•Squat, Alt OH Press
•Alt Front Raise, Side Raise
•Side Leg Kick Out
•Forward Chest Press
Repeat 💫

Bands are easy to tote around with you. I recommend storing them in a to go bag whenever you travel. Lean into movement and it will carry you far!

09/07/2026

Everyone deserves to have options 🤩

That is why this Cardio Workout with High and Low Impact Options is your next go to routine 🙌🏼

Cardio is important because it trains your heart, lungs, blood vessels, and muscles to work more efficiently together. While, strength training helps you be strong enough to do things…cardio helps you have the endurance to keep doing them.

Let’s go!

Format: 40 Sec Work, 20 Sec Rest, 10 Moves, 2 Rounds

Like | Save | Subscribe and join every Monday for the newest SC Fitness Workout ✨

Everyone deserves to have options 🤩That is why this Cardio Workou...

09/06/2026

Add On: Glutes | Db & Bench 🍑

Target all angles of your GLUTES with this Under 10 Min Glute Workout 💥 Level up with options utilizing dumbbells and a bench (or chair), or feel the burn with bodyweight only. This workout is versatile and fun, you will want to hit SAVE to execute again 🙌🏼

09/05/2026

Sometimes the simplest workouts are the most effective. Join me for a core workout you can do anywhere!

12-15 Reps
3-4 Rounds
No Equipment
•Standing Knee To Elbow
•Dead Bug
•Russian Twist w/ Leg Extension
•Reverse Crunch
•Bird Dog
•Sit Outs
•Side Plank Wrap Around
👏🏻 Repeat 👏🏻

It is amazing to see how basic workout moves work! Don’t over complicate or over think your routine. Back to the basics is a great way to simplify, learn, build and grow from the inside out 🤩

09/03/2026

Simplicity is key 🔑 Let’s learn and execute these seven basic Upper Body Dumbbell moves together! Swipe along and try each exercise, mastering the basic exercises utilizing one set of dumbbells 🤩

10-12 Reps
3-4 Rounds
•Alt Bicep Curl
•Floor Chest Fly
•Alt Tricep Kickback
•Hammer Front Raise
•Bent Over Row
•Alt OH press
•OH Tricep Extension
Repeat 💪🏼

There’s a reason we’re doing 3–4 rounds. Repetition builds confidence, sharpens form, and strengthens your mind-to-muscle connection. More time under tension means a greater challenge for your muscles, and as they recover, they come back stronger. That’s how real strength is built one rep, one round, one workout at a time.

09/01/2026

Strong foundations lead to stronger bodies. Join me as we focus on quality over quantity, confidence over perfection, and progress one workout at a time!

10-12 Reps
3-4 Rounds
•Deadlift
•Alt Reverse Lunge
•Glute Bridge
•Racked Squat
•Curtsy Lunge
•Single Leg RDL
•Sumo Squat
Repeat 🔥

Enjoying this series? Try a fully guided Back To Basics Workout on SC Fitness YouTube; Link in bio 🔗 Let’s grow together 💪🏼