WORKOUT #3
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY + CORE
A1 GLUTE BRIDGES x 10
A2 FROG SQUATS x 10
COMPLETE 4 ROUNDS
B1 WALKING LUNGES x 16
B2 CLAMS x 10 EACH SIDE
B3 SUMO SQUAT x 16
COMPLETE 4 ROUNDS
C1 TOE REACHES x 10 REPS
C2 HEEL TAPS x 20 REPS
C3 2 SECOND CRUNCH HOLD x 5
COMPLETE 2 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - GLUTE BRIDGES
10 REPS
A2 - FROG SQUATS
10 REPS EACH SIDE
Place you elbows on the inside of your knees and keep them locked in place as you lift your bum up.
Place you elbows on the inside of your knees and keep them locked in place as you lift your bum up.
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - WALKING LUNGES
16 REPS
Alternating legs walking forward.
Alternating legs walking forward.
B2 - CLAMS
10 REPS EACH SIDE
B3 - SUMO SQUAT
16 REPS
PART C
COMPLETE 2 ROUNDS OF ALL THE BELOW EXERCISES
C1 - TOE REACHES
10 REPS
C2 - HEEL TAPS
20 REPS
C3 - 2 SECOND CRUNCH HOLD
5 REPS