Week 30 Workouts

For this week you have a brand new GYM body sculpt session, and a sweat-inducing Metabolic Madness session, which is designed for home but can of course be easily adapted for the gym.

Body Sculpt – Gym

Sequence

Exercise

Sets

Reps

Tempo

Rest

A1 BB deadlifts

3-4

6-8

40X0

90

A2 Flat DB press with twist

3-4

6-8

3010

60

B2 BB sumo deadlifts

3

6-8

3010

90

B2 Push ups

3

6-8

6010

60

C1 Hanging bodyweight hamstring curls, optional hold DB between ankles

2-3

6-8

4040

90

C2 Seated DB shoulder press, neutral

2-3

6-8

3010

60

D Oblique crunches

3

15each

2020

60

Metabolic Madness – Home


A1: Bodyweight jumping squats 20
A2: Skipping 50
A3: Butt drop push ups 20
A4: Walking DB lunges with kick 20
A5: DB lateral lunges 24
A6:Alternate side to front bridge brace

Notes:

  • You will need a maximum of 10 seconds rest between each exercise, and up to 60 between each set