WORKOUT #9
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY CIRCUIT
A1 1 1/4 SQUAT x 5
A2 SQUAT x 10
A3 SUMO DEADLIFT x 15
A4 WALKING LUNGES x 20
A5 SQUAT PULSE 30 SEC
A6 WALL SIT 35 SEC
COMPLETE 4 ROUNDS
B1 SINGLE LEG GLUTE BRIDGE x 10 ES
B2 FIRE HYDRANT x 10 ES
COMPLETE 3 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - 1 1/4 SQUAT
5 REPS
A2 - SQUAT
10 REPS
ADD A BOOTY BAND ABOVE THE KNEES TO INCREASE RESISTANCE + INTENSITY
ADD A BOOTY BAND ABOVE THE KNEES TO INCREASE RESISTANCE + INTENSITY
A3 - SUMO DEADLIFT
15 REPS
HINGE AT THE HIPS AND MAINTAIN A STRAIGHT BACK.
HINGE AT THE HIPS AND MAINTAIN A STRAIGHT BACK.
A4 - WALKING LUNGES
20 REPS
ALTERNATE LEFT TO RIGHT WALKING FORWARD LUNGES
ALTERNATE LEFT TO RIGHT WALKING FORWARD LUNGES
A5 - SQUAT PULSE
30 SECONDS
A6 - WALL SIT
35 SECONDS
PART B
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
B1 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
B2 - FIRE HYDRANT
10 REPS EACH SIDE