WORKOUT #25
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH
TIME
30 MINS
REST
30 – 60 SECONDS BETWEEN EXERCISES
BOOTY
A1 1 + 1/4 SQUAT x 8
A2 BIRD DOGS x 8
COMPLETE 4 ROUNDS
B1 BULGARIAN SPLIT SQUAT x 12 EACH SIDE
B2 LEG CURLS x 16
COMPLETE 3 ROUNDS
C1 FROG PUMPS x 20
C2 SUMO SQUATS x 16
C3 WALL SIT 30 – 60 SECONDS
COMPLETE 5 ROUNDS
PART A
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
A1 - 1 + 1/4 SQUAT
8 REPS
ADD DUMBELLS / A BOOTY BAND FOR EXTRA RESISTANCE
ADD DUMBELLS / A BOOTY BAND FOR EXTRA RESISTANCE
A2 - BIRD DOG
8 REPS
EXTEND OPPOSITE ARM AND LEG TO HOLD FOR A SECOND THEN SWITCH SIDES.
EXTEND OPPOSITE ARM AND LEG TO HOLD FOR A SECOND THEN SWITCH SIDES.
PART B
COMPLETE 3 ROUNDS OF THE BELOW EXERCISES
B1 - BULGARIAN SPLIT SQUAT
12 REPS EACH SIDE
HOLD DUMBELLS TO INCREASE DIFFICULTY
HOLD DUMBELLS TO INCREASE DIFFICULTY
B2 - LEG CURLS
16 REPS
PLACE A DUMBELLS BETWEEN YOUR TWO FEET GRIPPING THE TOES TOGETHER SO IT DOESNT FALL. SLOWLY EXTEND AT THE KNEES TO STRAIGHT LEGS FEELING THE HAMSTRINGS WORK.
PLACE A DUMBELLS BETWEEN YOUR TWO FEET GRIPPING THE TOES TOGETHER SO IT DOESNT FALL. SLOWLY EXTEND AT THE KNEES TO STRAIGHT LEGS FEELING THE HAMSTRINGS WORK.
PART C
COMPLETE 5 ROUNDS OF THE BELOW EXERCISES
C1 - FROG PUMPS
20 REPS
PLACE THE SOLES OF THE FEET TOGETHER AND DRIVE THE HIPS UP TO THE SKY. SQUEEZE THE GLUTES AT THE TOP BEFORE DROPPING BACK TO THE GROUND.
PLACE THE SOLES OF THE FEET TOGETHER AND DRIVE THE HIPS UP TO THE SKY. SQUEEZE THE GLUTES AT THE TOP BEFORE DROPPING BACK TO THE GROUND.
C2 - SUMO SQUATS
16 REPS
C3 - WALL SIT
HOLD FOR 30 - 60 SECONDS WITH YOUR BACK FLAT AGAINST THE WALL AND YOUR CORE SWITCHED ON.