Week 11 Workouts

Body Sculpt (At home)


exercise tempo sets
a1 DB walking lunges 3020 10-12
a2 DB bent over row 2021 15-20
b1 DB squat press 2021 10-15
b2 tricep push ups 4020 15-20
c1 DB step ups 2020 10-12
c2 DB bicep curls 1010 10-12
d lying scissor kicks 2 minutes continuously

Notes:

  • 2-4 sets
  • 40-50 mins
  • rest is 30 sec after ‘1’ and 60 sec after ‘2’
  • aim for heavier weights than last week, if you don’t have heavier weights at home aim for a slower tempo

Shred Session

Notes:

  • Interval sprints
  • 15-20 reps
  • 20 seconds each
  • maximum sprint capacity – 100% effort
  • rest is 20-30 seconds: less is not necessarily better!
  • warm up for 3-5 mins first – fast or incline walking