Week 28 Workouts

Body Sculpt – Gym

Today is your Body Sculpt day for the gym. You’ll notice that in this workout I’m asking you to go for slightly shorter reps, which means you should aim to lift a little heavier than usual.


a1: DB side step up  4 sets 3010  8-10 reps each side  90 seconds
a2: Ezybar supine bent over rows  4 sets 3110  6-8 reps  60 seconds
b1: lying leg curl toes out and pointed  3 sets 6010  6-8  90 seconds
b2: db incline 30 degree press  3 sets 3010  6-8 reps  60 seconds
c1: Seated DB hammer curl  3 sets 3010  6-8  90 seconds
c2: Close grip BB press  3 sets  40X0  6-8  60 seconds
d1: elbow-knee sit-ups  3 sets 3010  12-15  60 seconds
d2: hanging leg raises  3 sets 2020  10-12 reps  60 seconds

Notes:

  • Breathe and focus on what you’re doing 🙂
  • Please note the longer rest times this module, designed to allow you to lift heavier weights!

Body Sculpt – Home

Sequence

Exercise

Sets

Reps

Tempo

Rest(sec)

Comments

A1 DB full range squats

3-4

10-12

3010

60

Push through heels
A2 DB pullovers

3-4

12-15

3020

90

Squeeze shoulders
B1 DB walking lunges

3

12-15

3010

60

Chest up
B2 DB bent over row

3

12-15

3110

90

Weight on heels
C1 DB split squats

2-3

8-10

30X0

60

Drive knee forward
C2 Seated unsupported shoulder press

2-3

8-10

3010

90

Back straight
D Bridge brace

2-3

60sec+

NA

60-90

Back straight