Week 24 Workouts

Body Sculpt – Home

Legs Focus Module

Today is your at-home Body Sculpt Day. As with our gym Body Sculpt session a few days back, your focus for this workout is 100% on lower body. It’s a bit of a killer – but in the best possible way


A1: DB or KB deadlifts 4010  8-10 reps
A2: DB front squats  30×0  10-12 reps
A3: DB straight-leg dead lifts  30X0  12-15 reps
A4: DB drop lunges  31X0  8-10 reps
A5: DB kick-walk lunges 3010  10-12 reps

Notes:

  • 5-6 sets of everything
  • Do one warm-up set first, with little or no reps
  • Take 10 seconds rest between exercises and 120 seconds rest after A6 at the end of each round

Burn Session – Gym

Double the sweat and double the fun!


a1: Cable wood chops low-high
a2: Cable 1-arm pull
a3: Lying leg raises
a4: Forced lateral raises
b1: DB dead lifts
b2: lunge to step, alternate
b3: Back extensions on bench

Notes:

  • Aim for 15-20 reps of each exercise
  • A total of 3-5 sets of everything
  • 10 seconds rest between each exercise in the set and then 60 seconds at the end of each full set
  • Use a controlled pace for each exercise
  • Have fun!