Week Two Workouts

In the gym: burn session


Exercise
a1 barbell front squats
a2 barbell bentover row
a3 box jumps
a4 garhammers
b1 barbell sumo deadlifts
b2 splint squats to step
b3 hamstring curls
b4 dumbbell sit-ups

Notes:

    • Shoot for 2-4 sets of everything
    • 15-20 reps of each exercise
    • rest 10 seconds after each ‘1’, ‘2’, and ‘3’ exercise and 30-120 seconds after each ‘4’ exercise

 At home: body sculpt


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:

  • Aim for 2-4 sets of everything
  • Rest time is the same as above