WORKOUT #23
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
30-40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY
A1 PAUSE SQUAT x 6
A2 SUMO DEADLIFT x 10
COMPLETE 4 ROUNDS
B1 FROG SQUATS x 12
B2 SPILT SQUATS x 10 EACH SIDE
COMPLETE 4 ROUNDS
C1 LEG LIFT x 14 EACH SIDE
C2 SINGLE LEG GLUTE BRIDGES x 10 EACH SIDE
C3 JUMP SQUAT x 12
COMPLETE 3 ROUNDS
PART A
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
A1 - PAUSE SQUAT
6 REPS
AT THE BOTTOM OF THE SQUAT HOLD FOR A 2 SECOND PAUSE BEFORE STANDING UP FAST.
AT THE BOTTOM OF THE SQUAT HOLD FOR A 2 SECOND PAUSE BEFORE STANDING UP FAST.
A2 - SUMO DEADLIFT
10 REPS
PART B
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
B1 - FROG SQUATS
12 REPS
TUCK THE ELBOWS INTO THE INSIDE OF THE KNEES AND LIFT THE BUM TO CEILING WHILST MAINTAINING A NEUTRAL SPINE.
TUCK THE ELBOWS INTO THE INSIDE OF THE KNEES AND LIFT THE BUM TO CEILING WHILST MAINTAINING A NEUTRAL SPINE.
B2 - SPLIT SQUAT
10 REPS EACH SIDE
PART C
COMPLETE 3 x ROUNDS OF ALL THE BELOW EXERCISES
C1 - LEG LIFT
14 REPS EACH SIDE
C2 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
C3 - JUMP SQUATS
12 REPS