at-home workouts that actually transformed my body | 75 HARD WEEK 4 VLOG

Welcome back to another week of 75 HARD - realistic at-home workouts edition 🤍 This week was a big one because I officially got cleared to lift heavy again after surgery, which honestly felt emotional in the best way. I’ve missed feeling strong, challenged, and fully back in my routine — and this week felt like reconnecting with that version of myself again. In this vlog, I’m taking you through my exact dumbbell-only and barbell workouts as a certified personal trainer working out from home, including glute days, upper body, walking workouts, recovery, and the little habits that help me stay consistent and lean after 30. We’re also chatting about workout motivation, balancing health goals with real life, healing, activewear obsessions, realistic fitness, and creating routines that actually feel sustainable. I know social media can make fitness feel really complicated sometimes, but I truly believe you do not need a fancy gym, perfect schedule, or extreme routines to build a body and life that feel good to live in. Sometimes it really is just showing up consistently with what you have 🤍 If you’re trying to build a healthier, stronger, more intentional lifestyle in a realistic way, I hope this vlog feels motivating and cozy to watch. #AtHomeWorkouts #WorkoutVlog #RealisticFitness #WellnessVlog #HealthyHabits — 💌 LOVE NOTE: Your dream life is usually built through ordinary days repeated consistently. A walk instead of skipping movement entirely. A home workout instead of waiting for perfect conditions. A nourishing meal instead of an extreme reset. Tiny choices may not feel life-changing in the moment, but over time they completely shape who you become 🌿 — --- ✨ what is 75 hard? This is part of my 75 HARD experiment to see how good life can get if I stick to my plan instead of letting my emotions run the show, and choose to show up as the most awake, active, and aligned version of myself for the next 75 days. No excuses, no days off 🙂 My daily non-negotiables: NO social media, track macros, 12k steps, 45 minute workout, prayer & devotional, morning pages, tidy a space, CREATE! & plan out the next day. New videos weekly (sometimes more as I document this challenge 👀) --- 📎 links & favorites: Other Amazon Faves: https://www.amazon.com/shop/jacistrese My ShopMy: https://shopmy.us/shop/awakeactiveali... --- 🧠 topics in this vlog: at home workouts, realistic workout routine, week of workouts, dumbbell only workout, home gym workout, women’s fitness, glute workout at home, upper body workout women, realistic fitness journey, 75 hard, post op fitness, workout vlog, healthy habits, personal trainer routine, fitness motivation, feminine fitness, wellness vlog, workout from home, gym girl routine, active lifestyle, healthy girl routine, glute growth, strength training women, cozy fitness vlog --- 🔔 subscribe for weekly vlogs in my “Thriving 30s / Becoming Her / 75 HARD” era New videos every week 🤍 *TIMESTAMPS*: 00:00 Realistic At-Home Workouts as a Personal Trainer 00:26 8 Week Post-Op Appointment + Cleared to Lift Heavy 01:15 Rebuilding My Workout Routine After Surgery 01:48 Cleared to Work Out Again 01:55 Mic’d Up Lower Body Workout at Home 02:35 Home Gym Tour + Dining Room Gym Setup 03:44 Lower Body Dumbbell Workout for Glutes 04:17 Best Workout App for Workout Programming (Trainerize) 04:51 Glute Activation Warm Up Exercises 05:55 Single Leg Hip Thrust Tutorial 06:46 Dumbbell Curtsy Lunges for Glutes & Legs 07:52 Single Leg Romanian Deadlift (RDL) Tutorial 09:05 Why I Want to Start a Workout Channel 09:34 Step Back Lunges for Glute Growth 10:08 Effective At-Home Workout with Dumbbells Only 10:38 High Protein Yogurt Bowl Recipe 11:15 Realistic Healthy Eating & Sweet Treat Balance 11:50 Editing Videos While Walking on the Treadmill 12:24 Productive Morning Routine + Worship Music 12:58 First Upper Body Workout After Surgery 13:40 Favorite Activewear Brands for Working Out 14:32 Upper Body Dumbbell Workout at Home 16:10 Working From Home + Walking Pad Routine 16:50 75 Hard Progress + Becoming My Best Self 17:25 Lip Filler & Botox Update After 10 Days 18:05 45 Minute Walk with My Husband & Dog 18:20 Pre Workout Before Heavy Glute Day 18:45 Barbell Glute Workout at Home 19:19 Lower Body Workout Program Using Trainerize 19:50 Romanian Deadlift (RDL) Tutorial 20:31 Bulgarian Split Squats for Glutes 20:50 Step Ups for Glutes & Legs 21:25 Banded Glute Kickbacks at Home 21:42 How I Build Abs Without Core Exercises 21:55 Full Week of Workouts at Home Recap 22:10 Why At-Home Workouts Actually Work 22:45 Follow Along Dumbbell Workout Channel?