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 JUMP SQUAT x 10
A3 SUMO DEADLIFT x 15
A4 WALKING LUNGES x 20
A5 DB SWING x 30
A6 30 SECOND WALL SIT
COMPLETE 4 ROUNDS
B1 SINGLE LEG GLUTE BRIDGES x 10 EACH SIDE
B2 FIRE HYDRANT x 10 EACH SIDE
B3 MOUNTAIN CLIMBERS x 20
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 - JUMP SQUAT
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 - DB SWING
30 REPS
HINGE AT THE HIPS AND DRIVE THE DB FORWARD AND UP BY SQUEEZING THE GLUTES AS YOU BEND AND SNAP TO STANDING.
HINGE AT THE HIPS AND DRIVE THE DB FORWARD AND UP BY SQUEEZING THE GLUTES AS YOU BEND AND SNAP TO STANDING.
A6 - 30 SECOND WALL SIT
30 SECONDS
COMPLETE 4 x ROUNDS OF ALL "A" EXERCISES
COMPLETE 4 x ROUNDS OF ALL "A" EXERCISES
PART B
COMPLETE 3 - 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
B2 - FIRE HYDRANT
10 REPS EACH SIDE
B3 - MOUNTAIN CLIMBERS
20 REPS