WORKOUT #31
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH / STEP
TIME
30 – 40 MINS
REST
30 – 60 SECONDS BETWEEN ROUNDS
LOWER BODY
A1 DEADLIFT x 8
COMPLETE 5 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 REVERSE LUNGES x 12 EACH SIDE
B2 LEG CURL x 12
COMPLETE 4 ROUNDS
C1 SUPERMANS x 10
C2 SUMO DEADLIFT x 14
COMPLETE 3 – 4 ROUNDS
PART A
COMPLETE 5 x ROUNDS OF THE BELOW EXERCISE
A1 - DEADLIFT
8 REPS
THE WEIGHT SHOULD INCREASE EACH WEEK AND THE REPS CHANGE SEE ABOVE IN WORKOUT OVERVIEW.
THE WEIGHT SHOULD INCREASE EACH WEEK AND THE REPS CHANGE SEE ABOVE IN WORKOUT OVERVIEW.
PART B
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
B1 - REVERSE LUNGES
12 REPS EACH SIDE
COMPLETE ALL 12 REPS FOR ONE SIDE BEFORE STARTING THE OTHER.
COMPLETE ALL 12 REPS FOR ONE SIDE BEFORE STARTING THE OTHER.
B2 - LEG CURL
12 REPS
PART C
COMPLETE 3 - 4 x ROUNDS OF ALL THE BELOW EXERCISES
C1 - SUPERMANS
10 REPS
C2 - SUMO DEADLIFT
14 REPS