Week 9 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’

Burn Session (in the gym) 

 300 Workout


50 squats
50 deadlifts
20 pull ups (lat pulldown)
50 hanging leg raises
50 SB jacknifes
50 burpees
50 box jumps

Notes:

  • Do them in which ever order you like, you can mix and match. (ie. As many squats as you can, and then on to the next. It doesn’t have to be all 50 at once.)
  • Under 30 minutes
  • Keep a controlled fast pace