WORKOUT #11
EQUIPMENT
YOUR BOD!
A BENCH
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY BURN
A HIP THURSTS x 12
COMPLETE 3 ROUNDS
B1 SQUATS x 20
B2 BULGARIAN SPLIT SQUAT x 10 EACH SIDE
B3 SUMO SQUAT x 10
B4 SQUAT JUMPS x 5
COMPLETE 5 ROUNDS
WANT A LITTLE EXTRA CORE
30 SEC CRUNCHES : 10 REST
20 SEC CRUNCHES : 10 REST
10 SEC CRUNCHES : 10 REST
COMPLETE 2 ROUNDS
PART A
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
A - HIP THRUSTS
12 REPS
PART B
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
B1 - SQUATS
10 REPS
B2 - BULGARIAN SPLIT SQUAT
10 REPS EACH SIDE
HOLD DUMBBELLS TO INCREASE INTENSITY.
HOLD DUMBBELLS TO INCREASE INTENSITY.
B3 - SUMO SQUAT
15 REPS
B4 - JUMP SQUAT
5 REPS
PART C
COMPLETE 2 - 3 ROUNDS OF ALL THE BELOW EXERCISES
CRUNCHES
30 SECONDS CRUNCHES : 10 SECONDS REST
20 SECONDS CRUNCHES : 10 SECONDS REST
10 SECONDS CRUNCHES : 10 SECONDS REST