WORKOUT #29
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH
TIME
30 MINS
REST
30 – 60 SECONDS BETWEEN EXERCISES
BOOTY
A1 3 SECOND PAUSE SQUAT 5X4
COMPLETE 4 ROUNDS
EACH WEEK YOU INCREASE THE WEIGHT A LITTLE AND THE REPS SEE BELOW
WEEK 1 5X8, WEEK 2 5X6,
WEEK 3 5X4, WEEK 4 5X3
B1 FRONT SQUAT x 8
B2 STEP UPS x 8 EACH SIDE
COMPLETE 4 ROUNDS
C1 FIRE HYDRANT x 10 EACH SIDE
C2 LEG LIFTS x 16 EACH SIDE
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF THE BELOW EXERCISE
A1 - 3 SECOND PAUSE SQUAT
4 REPS
SQUAT DOWN TO THE BOTTOM POSITION OF YOUR SQUAT AND HOLD STEADY FOR 3 SECONDS BEFORE PUSHING UP TO STANDING. TRY NOT TO DIP LOWER THAN THE PAUSE POSITION WHEN YOU PUSH BACK UP FROM WHERE YOU ARE SITTING.
SQUAT DOWN TO THE BOTTOM POSITION OF YOUR SQUAT AND HOLD STEADY FOR 3 SECONDS BEFORE PUSHING UP TO STANDING. TRY NOT TO DIP LOWER THAN THE PAUSE POSITION WHEN YOU PUSH BACK UP FROM WHERE YOU ARE SITTING.
PART B
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
B1 - FRONT SQUAT
8 REPS
KEEP YOUR ELBOWS UP AND TRY NOT TO TIP FORWARD AS YOU COME DOWN INTO A SQUAT.
KEEP YOUR ELBOWS UP AND TRY NOT TO TIP FORWARD AS YOU COME DOWN INTO A SQUAT.
B2 - STEP UPS
8 REPS EACH SIDE
AS YOU STEP DOWN FROM THE STEP DO SO IN A CONTROLLED STEADY MOTION.
AS YOU STEP DOWN FROM THE STEP DO SO IN A CONTROLLED STEADY MOTION.
PART C
COMPLETE 4 ROUNDS OF THE BELOW EXERCISES
C1 - FIRE HYDRANT
10 REPS EACH SIDE
C2 - LEG LIFT
16 REPS EACH SIDE