WORKOUT #13
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY CIRCUIT
A1 1 1/4 SQUAT x 5
A2 SQUAT PULSE x 10
A3 SUMO DEADLIFT x 15
A4 WALKING LUNGES x 20
A5 30 SECOND WALL SIT
COMPLETE 4 ROUNDS
B1 SINGLE LEG GLUTE BRIDGES x 10 EACH SIDE
B2 FIRE HYDRANT x 10 EACH SIDE
COMPLETE 3 – 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - 1 1/4 SQUAT
5 REPS
COME DOWN INTO A FULL SQUAT THEN STAND UP HALF WAY AND THEN RETURN TO A FULL DEPTH SQUAT THEN UP TO STANDING. ITS A SQUAT WITH A PULSE. ADD A BOOTY BAND FOR EXTRA RESISTANCE.
COME DOWN INTO A FULL SQUAT THEN STAND UP HALF WAY AND THEN RETURN TO A FULL DEPTH SQUAT THEN UP TO STANDING. ITS A SQUAT WITH A PULSE. ADD A BOOTY BAND FOR EXTRA RESISTANCE.
A2 - SQUAT PULSE
10 REPS
A3 - SUMO DEADLIFT
15 REPS
BRING YOUR FEET OUT INTO A WIDE STANCE, HINGE FORWARD AT THE HIPS WHILST MAINTAINING A FLAT BACK AND TAP THE DB TO THE GROUND.
BRING YOUR FEET OUT INTO A WIDE STANCE, HINGE FORWARD AT THE HIPS WHILST MAINTAINING A FLAT BACK AND TAP THE DB TO THE GROUND.
A4 - WALKING LUNGES
20 REPS
ALTERNATE LEFT TO RIGHT WALKING FORWARD INTO LUNGES
ALTERNATE LEFT TO RIGHT WALKING FORWARD INTO LUNGES
A5 - 30 SECOND WALL SIT
30 SECONDS
B1 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
B2 - FIRE HYDRANT
10 REPS EACH SIDE
B3 - MOUNTAIN CLIMBERS
20 REPS
PART B
COMPLETE 3 - 4 ROUNDS
B1 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
TRIMESTER 3 MAMMAS DO THESE WITH YOUR SHOULDERS ELEVATED RESTING ON THE COUCH OR A BENCH/CHAIR.
TRIMESTER 3 MAMMAS DO THESE WITH YOUR SHOULDERS ELEVATED RESTING ON THE COUCH OR A BENCH/CHAIR.
B2 - FIRE HYDRANT
10 REPS EACH SIDE