BUILD MUSCLES AT HOME || Gains Home Dumbbell Workout Series By Coach Ali || Workout 4 💪

[@adamvega4736]

Happy 27th year 💪💪💪

[@angeljrfranco5070]

Great workout today for my legs and glutes. Many thanks again Coach Ali and Steph... Have a great weekend ahead. Cheers 💪👍😉😊

[@janswaby4669]

Really enjoying this series of workouts. It would be great if you could put body part worked in title so easy to find when redoing. Thanks so much for great tips too!

[@Kitasews]

Abductors at the end almost killed me😂 workout 4 done!🙌Thanks Coach and Steph!

[@mike4999]

Nothing like leg day on Sunday to make it a fun day..... Thank You Coach and Steph 😁

[@josecortez1001]

Great leg workout day. Good pace with great instructions. And Tough. Thank you.

[@brandonshells8685]

Workout #4 is complete!! Thank you, guys.

[@mortezarezaei5374]

Perfect my coach 😄 Thank u for help us to get those gain💪💪 Have a great week with coach steph❤️❤️💯

[@paulapaularaejohnson]

Awesome!! As always!!

[@helgabastidagarcia9325]

Thank you... 💚

[@sportymum7648]

Love the feeling when your muscles feel all toned! That was an amazing leg workout. Thank you so much ❤

[@margaretflynn1288]

Just finished workout 4, and my legs and glutes are feeling it - in a good way! ❤

[@mike4999]

Oh Man can you say jello legs???? My legs are so wobbley right now..... Thank You Coach and Steph

[@gracieanduze1171]

I really liked this workout and will be revisiting, my favorites are the foot elevated DL & Glutes Bridge and really appreciated the tip regarding the positioning of the DB heads in the parallel squats.

[@jayzed4099]

Thank you ⭐️⭐️⭐️⭐️⭐️Coach Ali; your training is practical, safe, effective and totally doable. Thanks for providing options and modified. You 2 are motivating and inspiring. The music, pace and setting is perfect! I will continue to workout with you and your assistant 🌞

[@CoachAli]

You're very welcome Jay! Thanks for your support :)

[@amardeeptalwar]

Thanks for bringing this series. Throughly enjoying and have been following both of you more than a year and it’s been exceptional transformation. Thanks again from the heart !

[@UnknownMale565]

I just finished workout 4. I had a total right knee replacement in Nov 2022. I have completed the 30 day challenge & IGNITE. I’ve finished week 1 of GAINS! These workout series have greatly helped my fitness & recovery. I have to do the alternate method on some exercises. Thankfully, coach puts those in the videos. So, these workouts are absolutely ideal even if you are recovering from something, or not!!!

[@CoachAli]

Thank you @UnknownMale565 🙏💪

[@biancanordmann5929]

Thank you for this series, I love „ gains“ and finally have an alternative to Caroline Girvans programm. I also loved your „ Ignite“ and look forward to a new session of „gains“. Thank you from Germany

[@CoachAli]

Thanks for your support Bianca, enjoy the series 👌

[@maciek___]

Coach! On the squats, are you using 30kg dumbell each? That is crazy! 👏

[@CoachAli]

Yes, the weight printed is for each individual dumbbell but keep in mind I'm 100kg and I've been training for over 30 years since I was a young teenager so it does not necessarily correlate to the weight you guys will be using. Keep going strong BUT with suitable weight for YOU 💪

[@helenecaron743]

Do you consider walking a cardio exercise? Is it an effective moderate cardio? I only have a jump rope at home and i dont want to jumprope everyday

[@CoachAli]

Great question, brisk walk or power walk will get your heart rate into your fat burning zone. Jumping rope will pass your fat burning zone and take you straight into your cardio zone so I would recommend walking. Should happen straight away after your weights without introducing calories between the two segments. FYI my Ignite series explains this concept in detail 👍🏼

[@helenecaron743]

@@CoachAli thank you 🙏🏻

[@susanh824]

This was a tough workout! Does it matter if I use a kettle bell for some of the exercises, such as the sumo squat and the sumo pulse squat? Thanks!

[@CoachAli]

I'm not a fan of kettlebells myself due to their poor design particularly ergonomics for the wrist and joints however but they work perfectly fine for the exercises you suggested so its ok :)

[@peterdewachter5570]

Hello Coach Ali and Steph , I’m 54 years old how much workouts in a week and what about rest for my body , you doing great job still going further thanks Peter

[@CoachAli]

Hi Peter, I think let your body answer this question. I've set this program up based on 4 days a week so that would work well but again see how your body feels. Don't worry, age will not stop you. I'm 46. It doesn't mean anything. Follow my training and nutrition system and you will feel like you're 30 👌 Stay strong, god bless 🙏

[@peterdewachter5570]

@@CoachAli ok thank you for the answer God bless u2 🙏

[@bee_wry]

I noticed that Legs/Glutes was Workout 4, and Delts/Core was Workout 3. I had written down them in different order based on a comment in the announcement from Coach, so I warmed up the wrong parts before 3 (the workout I am actually on). Could you add what areas are included in the workout in the title so help with any necessary warmup/prep?

[@CoachAli]

Hi @mostdefiantly373 yes I switched 3 and 4 around for this series after learning that lots of people want to train "every day" to this series. I wanted to split the two core days so they are not on consecutive days so it made sense to switch 3 and 4 around. The reason the body parts are not on the title is due to how Google analytics treat words within the title (as far as ranking videos is concerned). Some new concepts we are learning through working with KZbin/Google. To address your question, this same order will maintain throughout all workouts in the series :)

[@gogigiify]

I workout M-F at 4 a.m. in the morning. If I were to start this program, what would be the recommended days to workout? I was thinking #1 on M, #2 on T, cardio on W, #3 on Th, and #4 on Friday?

[@CoachAli]

That works 👍🏼

[@thefifthstage369]

My glutes are on fire!!!

[@CoachAli]

That's what I want to hear 👌💪