WORKOUT #11
EQUIPMENT
YOUR BOD!
A BENCH
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY
A1 1 + 1/4 DEADLIFT x 8-12
A2 FRONT SQUAT x 10
COMPLETE 3 ROUNDS
B1 DB GOOD MORNINGS x 8
B2 BULGARIAN SPLIT SQUAT x 8 EACH SIDE
B3 SUMO SQUAT x 10
COMPLETE 5 ROUNDS
C1 DB DONKEY KICKS x 14 ES
COMPLETE 3 ROUNDS
PART A
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
A1 - 1+1/4 DEADLIFT
8 - 12 REPS
A2 - FRONT SQUAT
10 REPS
PART B
COMPLETE 5 ROUNDS OF ALL THE BELOW EXERCISES
B1 - GOOD MORNINGS
8 REPS
B2 - BULGARIAN SPLIT SQUAT
8 REPS EACH SIDE
HOLD DUMBBELLS TO INCREASE INTENSITY.
HOLD DUMBBELLS TO INCREASE INTENSITY.
B3 - SUMO SQUAT
10 REPS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - DB DONKEY KICKS
14 REPS EACH SIDE
PLACE A DB IN THE CREASE BEHIND YOUR KNEE AS YOU LIFT YOUR HEEL TO THE SKY
PLACE A DB IN THE CREASE BEHIND YOUR KNEE AS YOU LIFT YOUR HEEL TO THE SKY