week 16 workouts

Body Sculpt – Gym

Exercise Tempo Reps
A1: Incline BB bench press 30×0 6-8
A2: Dumbell alternate lunges 30×0 8
A3: Pull ups, with bands or jumping if needed 3010 OBF with 30 second release on last rep
A4: DB squats 30×0 10-12
B1: BB upright rows, forced 30×0 8-10
B2: Hamstring curls lying 4010 6-8
B3: DB skullcrushers 3010 10-12
B4: SB pikes 3010 10-12


  • Take 10 seconds rest between each exercise
  • Take only 30 seconds rest between each set
  • Do 3-4 sets of each exercise
  • *OBF means one before failure (You can do it! 🙂 )

Shred Session

  • Warm up with 3-5 sprint reps of about 45 seconds each; one minute rest in between
  • Start working: reps for this module are only 8 seconds long. If you’re running on a treadmill this means you’ll need to hop off the sides in between and just keep the speed going while you rest on the side.
  • Total work goal: aim for 40-60 reps, which is only 15-20 minutes work time, but brutal!
  • Cool down: walk or lightly jog for 2-3 minutes to finish
  • Pat yourself on the back for a job very well done!