WORKOUT #1
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A STEP
TIME
5 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY + CORE
A1 1/1/4 SQUAT x 10
A2 LEG LIFTS x 10 EACH SIDE
A3 PLANK FOOT TAPS x 20
COMPLETE 4 ROUNDS
B1 STEP UPS x 20
B2 REVERSE LUNGES x 10 EACH SIDE
B3 WALL SIT 30 – 60 SECONDS
COMPLETE 4 ROUNDS
C1 DONKEY KICKS x 10 EACH SIDE
C2 CRAB WALKS x 10 EACH SIDE
C3 BIRD DOGS x 30
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - 1/14 SQUATS
10 REPS
Squat down to full depth then stand up half way then back down to full depth then return to full standing. It's basically a squat with a pulse at the bottom.
Squat down to full depth then stand up half way then back down to full depth then return to full standing. It's basically a squat with a pulse at the bottom.
A2 - LEG LIFTS
10 REPS EACH SIDE
A3 - PLANK FOOT TAPS
20 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - STEP UPS
20 REPS
B2 - REVERSE LUNGES
10 REPS EACH SIDE
B3 - WALL SIT
30 - 60 SECONDS
PART C
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
C1 - DONKEY KICKS
10 REPS EACH SIDE
C2 - CRAB WALKS
10 REPS EACH SIDE
Add a resistance/booty band to increase difficulty.
Add a resistance/booty band to increase difficulty.
C3 - BIRD DOGS
30 REPS
Alternate opposite arm opposite leg. Pause for a second at the top of each rep.
Alternate opposite arm opposite leg. Pause for a second at the top of each rep.