WORKOUT #7
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY
A1 ROMANIAN DEADLIFTS x 12
COMPLETE 4 ROUNDS
B1 BIRD DOGS x 12
B2 SUMO DEADLIFT x 14
B3 BULGARIAN SPLIT SQUAT x 12 EACH SIDE
COMPLETE 4 ROUNDS
C1 FROG PUMPS x 20
C2 REVERSE LUNGES x 10 EACH SIDE
COMPLETE 2 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - ROMANIAN DEADLIFT
12 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - BIRD DOGS
12 REPS
PAUSE AT THE TOP OF EACH REP FOR 2 SECONDS
PAUSE AT THE TOP OF EACH REP FOR 2 SECONDS
B2 - SUMO DEADLIFT
12 REPS
B3 - BULGARIAN SPLIT SQUAT
12 REPS EACH SIDE
PART C
COMPLETE 2 ROUNDS OF ALL THE BELOW EXERCISES
C1 - FROG PUMPS
20 REPS
C2 - REVERSE LUNGES
10 REPS EACH SIDE