PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

  • Below you will find your program
  • Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow
  • First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine
  • Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).
  • As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.
  • See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/
  • Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.
  • Please note your warm up sets do not count towards your total amount of working sets.
  • Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.
  • Continue to follow the sequence of letters
  • TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.
    When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.
  • Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)

B 30 sec Plank

C 15 sec Side Plank (each side)

D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 ALTERNATING REVERSE DROP LUNGE

SETS: 3
REPS: 10 (Each leg)
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Drop one leg backwards into lunge position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

A2 STANDING DUMBBELL SHOULDER PRESS

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Standing upright with feet hip width apart
  • Using neutral grip
  • Hold one dumbbell in each hand on your shoulders
  • Press the weight overhead to a full lock out position
  • Lower weight back down to shoulders
  • Maintaining neutral spine throughout
  • Repeat movement

A3 DUMBBELL/KETTLEBELL SWING

SETS: 3
REPS: 20
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

A4 ALTERNATING LEG RAISE

SETS: 3
REPS: 20
TEMPO: NO TEMPO
REST: 180 SECONDS

HOW TO

  • Lying on your back,
  • Push the lower back down so it touches the ground
  • Hold legs in the air
  • 90 degrees at the hips
  • 90 degrees at the knees
  • Lower one leg at a time ensuring the lower back is touching the ground throughout

B1 HIP THRUSTER (BACK ON BENCH OR LOUNGE)

SETS: 3
REPS: 10 
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Set up secure bench to support upper back
  • Use towel or mat under barbell to protect hips
  • Place weight across pelvic area on top of towel
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

B2 DUMBBELL BENT OVER ROW – PRONATED GRIP

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B3 HEEL ELEVATED BODYWEIGHT SQUAT

SETS: 3
REPS: 20
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • With yours heels elevated on small weight plates or low platform/step
  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Increase height of heel elevation to further increase flexibility if need be
  • To increase difficulty, add weight in goblet squat position

B4 CONDITIONING

SETS: 3
REPS: 40 SECONDS
TEMPO: NO TEMPO
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints

Want to print todays work out?

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PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

  • Below you will find your program
  • Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow
  • First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine
  • Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).
  • As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.
  • See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/
  • Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.
  • Please note your warm up sets do not count towards your total amount of working sets.
  • Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.
  • Continue to follow the sequence of letters
  • TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.
    When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.
  • Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)

B 30 sec Plank

C 15 sec Side Plank (each side)

D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 DUMBBELL SUMO DEADLIFT

SETS: 3
REPS: 5
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Place a dumbbell or kettlebell in the upright position on the floor
  • Stand in a moderately wide stance
  • Feet either side of dumbbell
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the dumbbell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement
  • Maintain a neutral spine throughout

A2 SEATED DUMBBELL SHOULDER PRESS

SETS: 3
REPS: 10
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Holding dumbbells with neutral grip
  • Sit on bench with a rigid upright back support
  • Sitting holding dumbbells at the front of shoulders
  • Keeping shoulder blades back and down on the bench
  • Push dumbbells straight up
  • Release weight under control to start position
  • Repeat movement

A3 SUPERMAN

SETS: 3
REPS: 10
TEMPO: 3 SECONDS
REST: 120 SECONDS

HOW TO

  • Lying face down on ground
  • Extend both arms in front of body
  • Raise your torso, arms and legs off ground
  • Hold position for prescribed time
  • Release and lower all limbs
  • Repeat movement

B1 DUMBBELL ROMANIAN DEADLIFT

SETS: 3
REPS: 10
TEMPO: No tempo
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held against thighs
  • Initiate movement by hinging at the hips
  • Bending forward
  • Lower the barbell down your legs until you feel a stretch in your hamstrings
  • Maintain a neutral spine throughout
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Push the world away till you’re standing straight up
  • Repeat movement

B2 GLUTE BRIDGE

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 120 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

C1 REAR DELT FLY

SETS: 3
REPS: 10
TEMPO: No tempo
REST: 10 SECONDS

HOW TO

  • Sit on the edge of a low seat or bench
  • Rest the chest on your lap
  • Hold dumbbells straight down
  • Keep elbows slightly bent
  • Squeezing muscles of upper back
  • Lift arms straight to the side
  • Lower arms under control and repeat

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
REST: 120 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

Want to print todays work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

  • Below you will find your program
  • Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow
  • First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine
  • Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).
  • As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.
  • See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/
  • Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.
  • Please note your warm up sets do not count towards your total amount of working sets.
  • Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.
  • Continue to follow the sequence of letters
  • TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.
    When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.
  • Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)

B 30 sec Plank

C 15 sec Side Plank (each side)

D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 ALTERNATING STATIONARY LUNGE

SETS: 3
REPS: 10 (Each leg)
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Standing upright and looking straight ahead
  • Step one foot forward into lunge position
  • Pushing through the front foot, push back up to starting position
  • Swap legs and repeat movement
  • Keep your chest up
  • Hold dumbbells by side to increase difficulty

A2 PUSH UP

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Place hands slightly wider than shoulder width apart
  • Lower chest to floor
  • Push back up to full lock out position
  • Maintain neutral spine throughout
  • Repeat movement
  • Start on knees if toes is too difficult

A3 DUMBBELL/KETTLEBELL SWING

SETS: 3
REPS: 20
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Stand in a moderately wide stance
  • Toes pointed slightly outwards
  • With an upright torso, squat down to grab the kettlebell
  • Keeping knees out in the same direction as the toes
  • Pull the shoulder blades down towards the back pockets
  • Swing the weight up to shoulder height
  • Lower weight back down through legs
  • Repeat movement using momentum from hips to move weight
  • Avoid using upper body to control weight
  • Maintain neutral spine throughout

A4 MOUNTAIN CLIMBER

SETS: 3
REPS: 20 SECONDS
TEMPO: NO TEMPO
REST: 180 SECONDS

HOW TO

  • Set up in push up position
  • Hands slightly wider than shoulder width apart
  • Move back to start position
  • Swap legs
  • Repeat movement
  • Engage core throughout entire movement
  • To challenge yourself,“run” a little faster

B1 HEEL ELEVATED GOBLET SQUAT

SETS: 3
REPS: 10 
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • With yours heels elevated on small weight plates or low platform/step
  • Stand with feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure weight is in contact with body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Maintain neutral spine throughout
  • Increase height of heel elevation to further increase flexibility if need be

ALTERNATIVE EXERCISES

HEEL ELEVATED BODYWEIGHT SQUAT

B2 DUMBBELL BENT OVER ROW

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Stand upright with dumbbells held down by your side
  • Initiate movement by hinging at the hips
  • Bring torso as close to parallel from the ground as possible
  • Dumbbells hanging straight down
  • Pull dumbbells towards torso to the side of your body
  • Release dumbbells back to full hang position
  • Maintain a neutral spine throughout
  • Pull the shoulder blades down towards the back pockets
  • Repeat movement

B3 GLUTE BRIDGE

SETS: 3
REPS: 20
TEMPO: No Tempo
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

B4 CONDITIONING

SETS: 3
REPS: 40 SECONDS
TEMPO: NO TEMPO
REST: 180 SECONDS

HOW TO

  • Choose one of your favourite conditioning exercises
  • Eg. Skipping, Sled, Boxing, Battle Ropes, Ball Throwdowns, Sprints

Want to print todays work out?

DOWNLOAD NOW

PROGRAM INSTRUCTIONS

FOLLOW THESE STEPS

  • Below you will find your program
  • Each exercise has a breakdown of the movement using images and an exercise tutorial video for you to follow
  • First warm up by following the Warm Up – Core Activation Routine below, followed by the Glute Activation Routine
  • Once both Activation Routines have been completed, it is time to start warming up to your working weight (weight for your first set).
  • As this is a Strength Day and you are lifting heavier than the circuit day, your warm ups will take longer, as you will need to take more incremental increases in weight to get to your working weight. For squats for example start with 10 x body weight squats, then start the loading process, a very general way of calculating your warm up weight, choose the load weight of 25% of your working weight and perform the movement for 6-8 reps, followed by 50% of your working weight for 4-6 reps, then 75% of your working weight for 2-3 reps and by this time you should be ready to move onto your working weight.
  • See this video for a more in depth warm up explanation https://www.facebook.com/basebodybabes/videos/1999003483675127/
  • Once you have warmed up to and completed your first set, your body should be warm and your nervous system primed, so there is no need to warm up again using the above process for each exercise, however we do recommend performing the new exercise at least once before your first set of that exercise to familiarise yourself with the movement and perfect your technique.
  • Please note your warm up sets do not count towards your total amount of working sets.
  • Perform all ‘A’ exercises back to back for all reps and sets, and then move on to ‘B’ exercises eg. A1 Squat x 8 reps, rest 60 seconds, then go to A2 – Row x 8 reps, rest 60 seconds, then back to A1 again until all the prescribed reps and sets of ‘A’ exercises are completed, then move to ‘B’ exercises and so on.
  • Continue to follow the sequence of letters
  • TEMPO : Whenever we prescribe an exercise, we expect for the speed of the rep to be a controlled, deliberate tempo. This is the safest most effective way to train with weights. For most exercises there are 2 main portions of the lift. The ‘eccentric’ portion, which is also known as the ‘down’ phase of the lift and the ‘concentric’ portion, which is also known as the ‘up’ phase of the lift.
    When we perform most movements, we are usually slightly slower and more controlled on the way down (eccentric portion) and faster on the way up (the concentric portion), however, for some of the exercises, we will specify that we want for the tempo to be even slower and we will prescribe the amount of seconds we want you to take to control the weight during that specific portion of the lift. In the description it will say TEMPO: 3 SECONDS – which means take 3 seconds to lower the weight before you drive the weight up at a regular pace.
  • Let’s get started babes!

WARM UP – CORE ACTIVATION ROUTINE

HOW TO

A 5 x Alternating Arm/Leg Raises with 5 sec hold (each side)

B 30 sec Plank

C 15 sec Side Plank (each side)

D 10 x Crunches with 5 second hold

This is a great activation routine that will keep your core active for 1-3 hours after this workout. Now let’s workout!

WARM UP – GLUTE ACTIVATION ROUTINE

HOW TO

A 10 x Side Lying Clam (each side)

B 10 x Single Leg Glute Bridge with 5 second hold (each leg)

A1 PAUSE GOBLET SQUAT

SETS: 3
REPS: 5
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Dumbbell/Kettlebell up to your chest
  • Ensure weight is in contact wiith body throughout
  • Squat down, pushing knees out in same direction as toes
  • Squat as deep as your mobility allows
  • Pause at the bottom of the squat
  • Maintain neutral spine throughout
  • Elevate your heels to increase flexibility if need be

ALTERNATIVE EXERCISES

  • BODYWEIGHT PAUSE SQUATS

WHAT IS A PAUSE SQUAT?

A pause squat is a squat with a pause at the bottom of the squat.

A2 DUMBBELL FLOOR PRESS

SETS: 3
REPS: 10
TEMPO: 3 SECONDS
REST: 10 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Holding a dumbbell in each hand using neutral grip
  • Keep elbows at 90º angle
  • Keep your shoulder blades back and squeezed together
  • Press the weight up to a full lock out position
  • Lower weight back down
  • Repeat movement

A3 ONE ARM ROW

SETS: 3
REPS: 10 (EACH ARM)
TEMPO: 3 SECONDS
REST: 120 SECONDS

HOW TO

•Place one knee and hand on bench

•Posting one leg out to side of bench keeping pelvis neutral

•Pick up weight and pull towards side of chest

•Squeezing the muscles of the upper back

•Keeping shoulder blades back and down

•Release weight under control to start position

•Repeat movement

B1 1 1/4 GOBLET SQUAT

SETS: 3
REPS: 5
TEMPO: No tempo
REST: 10 SECONDS

HOW TO

  • Feet slightly wider than hip width apart
  • Toes pointed slightly outwards
  • Hold a Kettlebell/Dumbbell up to your chest
  • Ensure the weight touches your upper chest throughout the whole movement
  • Squat down, pushing the knees out in the same direction as the toes
  • Squat as deep as your mobility allows whilst maintaining neutral spine
  • Squat the weight back up a quarter of the movement
  • Continue to lower the weight back down to full depth, holding tightness
  • Push weight back up to start position
  • Repeat movement
  • Elevate your heels to increase flexibility if need be

WHAT IS A 1 1/4 SQUAT

A 1 1/4 squat is where you squat down as deep as your mobility allows, squat back up 1/4 of the way, squat down again and then come back up. Please refer to the images.

B2 GLUTE BRIDGE

SETS: 3
REPS: 10
TEMPO: No Tempo
REST: 120 SECONDS

HOW TO

  • Lying with head and back on floor
  • Place feet firmly on floor with the knees at a 90º angle
  • Keep feet hip width apart and knees out
  • Squeezing the glutes, drive hips up
  • Lower hips down to floor
  • Repeat movement

C1 LATERAL RAISE

SETS: 3
REPS: 10
TEMPO: No tempo
REST: 10 SECONDS

HOW TO

  • Standing upright with chest up and knees slightly bent
  • Hold dumbbells on either side of your body
  • Raise arms to shoulder height
  • Keep elbows slightly bent and slightly above the hands at the top
  • Imagine pouring a jug of water
  • Lower weight back down under control
  • Repeat movement

C2 DUMBBELL EXTERNAL ROTATION

SETS: 3
REPS: 10 (EACH ARM)
REST: 120 SECONDS

HOW TO

  • Sit on bench with one leg on the bench and one on the floor in 90 degree position
  • Face torso at 45 degree angle looking straight ahead
  • Holding light dumbbell
  • Keeping your chest up
  • Place elbow on knee of leg on bench
  • Release weight under control
  • Bring weight back to start position
  • Complete all reps on one arm, the swap
  • Repeat movement

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