WORKOUT #27
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH / STEP
TIME
30 – 40 MINS
REST
30 – 60 SECONDS BETWEEN ROUNDS
LOWER BODY
A1 1 + 1/4 DEADLIFT x 12
COMPLETE 4 ROUNDS
B1 GOOD MORNING x 12
B2 WALKING LUNGES x 10 EACH SIDE
COMPLETE 4 ROUNDS
C1 HIP THRUST x 14
C2 STEP UPS x 10 EACH SIDE
C3 DB SWING x 16
COMPLETE 3 – 4 ROUNDS
PART A
COMPLETE 4 x ROUNDS OF THE BELOW EXERCISE
A1 - 1 + 1/4 QUARTER DEADLIFT
12 REPS
HINGE AT THE HIPS, KEEPING THE BACK STRAIGHT, BRING THE DUMBELLS DOWN TO THE MIDDLE OF THE SHIN, STAND UP HALF WAY THEN DROP BACK DOWN TO THE SHINS BEFORE COMING TO A FULL STAND.
HINGE AT THE HIPS, KEEPING THE BACK STRAIGHT, BRING THE DUMBELLS DOWN TO THE MIDDLE OF THE SHIN, STAND UP HALF WAY THEN DROP BACK DOWN TO THE SHINS BEFORE COMING TO A FULL STAND.
PART B
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
B1 - GOOD MORNING
12 REPS
B2 - WALKING LUNGES
10 REPS EACH SIDE
TAKE A LONG STEP FORWARD AND BRING THE KNEE TO THE GROUND KEEPING IT BEHIND THE TOE, ALTERNATE AND STEP FOWARD WITH THE OTHER FOOT AND SO ON.
TAKE A LONG STEP FORWARD AND BRING THE KNEE TO THE GROUND KEEPING IT BEHIND THE TOE, ALTERNATE AND STEP FOWARD WITH THE OTHER FOOT AND SO ON.
PART C
COMPLETE 3 - 4 x ROUNDS OF ALL THE BELOW EXERCISES
C1 - HIP THRUST
14 REPS
ADD A DUMBELL OR BOOTY BAND TO INCREASE REISTANCE AND DIFFICULTY. OR ADD BOTH!
ADD A DUMBELL OR BOOTY BAND TO INCREASE REISTANCE AND DIFFICULTY. OR ADD BOTH!
C2 - STEP UPS
10 REPS EACH SIDE
DO 10 REPS ON ONE SIDE THEN DO THE OTHER SIDE. HOLD DUMBBELLS TO INCREASE DIFFICULTY.
DO 10 REPS ON ONE SIDE THEN DO THE OTHER SIDE. HOLD DUMBBELLS TO INCREASE DIFFICULTY.
C3 - DB SWING
16 REPS
HINGE AT THE HIPS IN A DEADLIFT PATTERN. MAINTAIN A NEUTRAL SPINE/STRAIGHT BACK AND DRIVE THROUGH THE HIPS SQUEEZING THE GLUTES AT THE TOP OF THE SWING.
HINGE AT THE HIPS IN A DEADLIFT PATTERN. MAINTAIN A NEUTRAL SPINE/STRAIGHT BACK AND DRIVE THROUGH THE HIPS SQUEEZING THE GLUTES AT THE TOP OF THE SWING.