WORKOUT #9
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY
A1 SUMO DEADLIFT x 12
A2 SUPERMANS x 10
COMPLETE 4 ROUNDS
B1 CYCLIST SQUAT x 10
B2 LEG LIFT x 10 EACH SIDE
B3 FORWARD LUNGES x 8 EACH SIDE
B4 CALF RAISES x 20
B5 HIGH PLANK HOLD x 20-30 SECONDS
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - SUMO DEADLIFT
12 REPS
PLACE YOUR FEET IN A WIDE STANCE, MAINTAIN A STRAIGHT NEUTRAL SPINE AND HINGE AT THE HIPS. KEEP THE DB CLOSE TO YOUR BODY.
PLACE YOUR FEET IN A WIDE STANCE, MAINTAIN A STRAIGHT NEUTRAL SPINE AND HINGE AT THE HIPS. KEEP THE DB CLOSE TO YOUR BODY.
A2 - SUPERMANS
10 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 -CYCLIST SQUAT
10 REPS
ELEVATE YOUR HEELS ON A STEP OR A DB. KEEP YOUR KNEES TOGETHER AS YOU SQUAT DOWN. YOU CAN PERFORM THIS WITH OR WITHOUT A WEIGHT.
ELEVATE YOUR HEELS ON A STEP OR A DB. KEEP YOUR KNEES TOGETHER AS YOU SQUAT DOWN. YOU CAN PERFORM THIS WITH OR WITHOUT A WEIGHT.
B2 - LEG LIFTS
10 REPS EACH SIDE
B2 - FORWARD LUNGES
1O REPS EACH SIDE
IF YOU WANT A CHALLENGE ELEVATE YOUR FRONT FOOT BY STEPPING FORWARD UP ONTO A SMALL STEP OR WEIGHT PLATE.
IF YOU WANT A CHALLENGE ELEVATE YOUR FRONT FOOT BY STEPPING FORWARD UP ONTO A SMALL STEP OR WEIGHT PLATE.
B4 - CALF RAISES
20 REPS
B5 - HIGH PLANK HOLD
20 - 30 SECONDS