WORKOUT 25 – GLOW Project

Welcome to Workout 25 of the GLOW Project—the point where intention meets transformation. Whether you started this journey for strength, energy, self-love, or all of the above, reaching this milestone is worth celebrating. Twenty-five workouts may not sound like a huge number, but the consistency, growth, and grit it takes to get here are what truly count.

The GLOW Project isn’t just about looking good. It’s about lighting up from the inside out—feeling more powerful, more focused, and more in touch with yourself each time you move your body. Today’s session will reflect just that: strength, stamina, and self-care in a high-energy, body-sculpting, soul-lifting routine.

The GLOW Project Philosophy

Before we jump into the workout, let’s remember what the GLOW Project stands for:

• G: Grounded – Stay present and connected to your body.
• L: Lifted – Build yourself up mentally and physically.
• O: Open – Open to growth, change, and personal evolution.
• W: Whole – Embrace wellness as a lifestyle, not a quick fix.

Every GLOW workout combines movement, mindfulness, and motivation. Today’s workout is a perfect representation of how far you’ve come—and a reminder of how strong you’ve become.

Today’s Workout Breakdown

Workout 25 is a 45-minute full-body fusion session that targets your core, legs, arms, and cardiovascular system. You’ll need:

• A mat
• A set of medium dumbbells (5–15 lbs depending on your level)
• Water
• A towel
• Optional: resistance band and yoga block

Warm-Up (5 minutes)

Start by waking up the body and tuning in.

1. Arm Circles + Deep Breaths (1 min)
   Inhale deeply and circle the arms forward and back, loosening up the shoulders.
2. Cat-Cow to Down Dog Flow (1 min)
   Move through the spine, waking up your back and hips.
3. Dynamic Side Lunges (1 min)
   Open the inner thighs and build heat in the lower body.
4. High Knees + Butt Kicks (1 min)
   Light cardio to bring the heart rate up.
5. Plank Walk-Outs (1 min)
   Core activation + shoulder warm-up.

Main Set (30 minutes)

We’ll move through three circuits—each one focused on a combination of strength, endurance, and core control. Repeat each circuit twice, resting for 30 seconds between rounds.

Circuit 1: Legs & Cardio

1. Dumbbell Goblet Squats (45 sec on / 15 sec off)
   Hug the weight at your chest, squat deep. Focus on pushing through your heels.
2. Alternating Reverse Lunges (45/15)
   Keep your chest lifted and your core tight.
3. Jump Squats or Low Impact Squats to Calf Raise (45/15)
   Go explosive or choose control—listen to your body.
4. Mountain Climbers (45/15)
   Drive knees toward chest and keep your plank tight.

Repeat once more.

Circuit 2: Arms & Core

1. Dumbbell Overhead Press (45/15)
   Focus on control—don’t rush the reps.
2. Renegade Rows (45/15)
   One dumbbell in each hand, row in a plank position. Keep your hips stable.
3. Plank with Shoulder Taps (45/15)
   Tap each shoulder slowly, minimizing sway in your body.
4. Russian Twists (bodyweight or with a dumbbell) (45/15)
   Engage your core, and keep your spine long.

Repeat once more.

Circuit 3: Burnout + Balance

1. Sumo Squat Pulses with Dumbbell (45/15)
   Wide stance, low squat, small pulses—feel the burn.
2. Biceps Curl to Press (45/15)
   A great combo move to hit arms and shoulders.
3. Side Plank with Reach Through (Left) (30 sec)
4. Side Plank with Reach Through (Right) (30 sec)
5. High Knees Finisher (1 min)
   Push to your limit. Sprint or march—just keep moving.

Repeat once more.

Cool Down (5–10 minutes)

Don’t skip this part—cooling down is just as essential as the workout.

1. Child’s Pose + Side Stretch
   Sink your hips back and breathe into your sides.
2. Lying Figure Four Stretch
   Open the hips and glutes, release tension.
3. Supine Twist (both sides)
   Lengthen the spine and massage the low back.
4. Seated Forward Fold + Shoulder Roll-Outs
   Calm your nervous system and reset.
5. Breathwork (1 minute)
   Inhale for 4, hold for 4, exhale for 6. Let go.

Mindset for Workout 25

Today isn’t just a checkpoint—it’s a turning point.

Here are three affirmations to carry with you as you move through this session:

• “I’ve already done more than I thought possible.”
• “My strength grows with every rep.”
• “This is my glow-up. I’m earning it with every drop of sweat.”

Fitness is not about perfection—it’s about showing up, especially when it’s hard. When you feel tired, remember why you started. When you feel powerful, celebrate that feeling. And when you feel doubtful—do the next rep anyway.

Why Workout 25 Matters

By Workout 25, something begins to shift. You’re not just doing workouts—you’re becoming someone who moves, who honors their body, who trusts their energy and their ability to grow. Your body is stronger, your mind more focused, and your spirit more resilient.

This is your glow from the inside out.

You’ve likely noticed:

• Improved posture and confidence.
• More consistent energy during the day.
• Deeper sleep and less stress.
• A new level of self-trust.

The physical changes are just a bonus. The real reward is how you feel when you realize: I’m capable of more than I imagined.

What’s Next in the GLOW Project?

After Workout 25, the journey continues—but now, with momentum. Coming up in Workout 26, we’ll introduce resistance bands to challenge your core and glutes in new ways. You’ll also start seeing more flow-based movements, combining strength with fluidity to deepen your body awareness.

Stay consistent. Stay curious. And remember: glowing isn’t about perfection—it’s about radiating from a place of effort, self-love, and truth.