Week Three Workouts

Body Sculpt – At home


Exercise Reps
a1 Russian step up 12-15
a2 Push up 10-12
b1 Jump squats 15-20
b2 Back extensions 15-20
c1 Walking lunges 12-15
c2 Dumbbell lateral raise 12-15
d1 Bridge brace 60sec+
d2 Side brace 45sec+

Notes:

  • Shoot for 2-4 sets of everything
  • Take 45 seconds rest afterwards
  • Work your ass off!

Burn – In the gym


a1  bb thrusters
a2  cbl pull and twist
a3  forward ball rolls
a4  forced lateral raises
b1  DB dead lifts
b2  lunge to step
b3  SB back extensions

Notes:

  • Your goal is 4-5 sets
  • 15-20 reps of everything
  • Enjoy!
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