Lean and Sexy
Upper Body: Monday and Thursday
5 mins warm up on the treadmill.
The dumbbells / weight I use for the 1st round of this circuit I ensure that by the time I hit 12 reps my muscles are really burning. And I can’t push out another rep using correct technique.
Round 1
1 set Smith Machine Assisted Wide Grip Pull Ups – as many as I can – nearly to failure
1 set Bench Push-Ups – as many as I can – nearly to failure
(You can do pushups from your toes or knees as an alternative)
1 set Dumbbell Arnold Press – 12 reps
1 set Dumbbell Upright Rows – 12 reps
45 seconds jumping jacks or skipping
1 set Dumbbell Rear Lateral Raises – 12 reps (go a little lighter with the weights)
1 set In / Out Hammer Curls – 12 reps
1 set Tricep Dips – as many as I can – nearly to failure
30 second (higher intensity)/ 60 seconds (recovery – moderate intensity) intervals on the tready – total 3 times
Round 2
The dumbbells / weight I use for the 2nd round of this circuit I ensure that by the time I hit 10 reps my muscles are really burning. And I can’t push out another rep using correct technique.
1 set Smith Machine Assisted Wide Grip Pull Ups – as many as I can – nearly to failure
1 set – Dumbbell Bench Press – 10 reps
1 set Shoulder Pike Press – 10 reps
(Note: Perform Dumbbell Shoulder Press if you’re new to Pike Presses or don’t have a lot of shoulder strength – Pike Press is for folk who are advanced in body resistance workouts)
1 set Dumbbell Upright Rows – 10 reps
45 seconds jumping jacks or skipping
1 set Dumbbell Rear Lateral Raises – 12 reps (go a little lighter with the weights)
1 set In / Out Hammer Curls – 10 reps
1 set Tricep Dips – as many as I can – nearly to failure
30 second (higher intensity)/ 60 seconds (recovery – moderate intensity) intervals on the tready – total 3 times
Round 3
The dumbbells / weight I use for the 3rd round of this circuit I ensure that by the time I hit 8 reps my muscles are really burning. And I can’t push out another rep using correct technique.
1 set Smith Machine Assisted Wide Grip Pull Ups – as many as I can – nearly to failure
1 set – Dumbbell Bench Press – 8 reps
1 set Shoulder Pike Press – 8 reps
(Note: Perform Dumbbell Shoulder Press if you’re new to Pike Presses or don’t have a lot of shoulder strength – Pike Press is for folk who are advanced in body resistance workouts)
1 set Dumbbell Upright Rows – 8 reps
45 seconds jumping jacks or skipping
1 set Dumbbell Rear Lateral Raises – 12 reps (go a little lighter with the weights)
1 set Bicep Curls – 8 reps
1 set Dumbbell Tricep Kickbacks – 10 to 12 reps (go a little lighter with the weights)
30 second (higher intensity)/ 60 seconds (recovery – moderate intensity) intervals on the tready – total 3 times
Then onto Stretches
Lower body: Tuesday and Friday
5 mins warm up on the treadmill.
Round 1
Bench Side Step-Up With Knee up – 20 each leg
Split Squat x 15 each leg
Curtsy Lunge – alternating from one side to the other 20+ reps = at least 10 reps each leg
Pistol Bench Squat With Medicine Ball (slow the movement down) (alternately just perform a basic squat if you struggle with the pistol bench squat)
Stiff Single Leg Deadlift x 15 each leg
Frog Butt Booster x 20
Standing Calf Raises on Adjustable Bench – til nearly failure
5 mins on the tready – brisk pace
Round 2
Plie` Squat x 12
Split Squat x 15 each leg
Curtsy Lunge – alternating from one side to the other 20+ reps = at least 10 reps each leg
Pistol Bench Squat With Medicine Ball (slow the movement down) (alternately just perform a basic squat if you struggle with the pistol bench squat)
Fitball Leg Curl x 15
Single Leg Glute Bridge x 12- 15 each leg
Standing Calf Raises on Adjustable Bench – til nearly failure
5 mins on the tready – brisk pace
Round 3
Single Leg Step-Up With Knee Up – 12 each leg (or you can do a normal Bench Step Up if you find this too difficult)
Stationary Lunge x 15 each leg
Reaching Side Lunge = 10 reps each leg (dumbbells are optional, don’t use them if you’re new to this exercise)
Pistol Bench Squat With Medicine Ball (slow the movement down) (alternately just perform a basic squat if you struggle with the pistol bench squat)
Fitball Glute Bridge x 20 reps
Frog Butt Booster x 20
Standing Calf Raises on Adjustable Bench – til nearly failure
5 mins on the tready – brisk pace
Stretches
Cardio and Abs – Wednesday (Saturday is optional – I trained every second Saturday to ramp things up)
Abs Circuit – perform a total of 4 times
1 set Cross Leg Reverse Crunch – 20 reps
1 set Super Crunch – 20 reps
1 set Leg Circles – 20 reps
1 set Oblique Stabilization Hold on Feet – hold up to 30 seconds
1 set – depending on how advanced you are with your lower back strength ONLY PERFORM / CHOOSE ONE of the following:
– Superman – Level 3 Advanced
– Superman – Level 2
– Superman – Beginners
Then I’ll use one of the following cardio workouts:
Walk / Moderate Fast Intervals
Walk Incline Intervals
Sunday off
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