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workouts

week 3 + 4
day 1
legs, glutes +
bubble butt finisher
Move quickly between sets! Sets with the same letter are "supersets", meaning you alternate
between the two back to back. Have no more than 60 seconds rest after you complete each set.

set sets reps exe rc i se

A1 5 10 DB/BANDED HIP THRUST W ABDUCTION

A2 5 15 BANDED HIP THRUST HOLD W ABDUCTION

B1 4 8 DB RDL INTO SUMO SQUAT

B2 4 10 E/L DB SINGLE LEG PAUSED HIP THRUST

C1 4 12 DB BANDED KNEELING THRUST

C2 4 10 E/L BANDED SINGLE LEG KNEELING THRUST

C3 4 12 BANDED KNEEL TO STANDING THRUST

This is a timed workout. Set your timer with 30 second

bubble butt finisher working time, and 10 seconds transition time to move
to the next exercise.

set sets time exe rc i se

BANDED SINGLE LEG GLUTE BRIDGE

D1 + D2 3 30:10
(LEFT LEG, THEN RIGHT LEG)

D3 3 30:10 BANDED SUMO SQUAT TO SIDE LEG LIFT

D4 3 30:10 BANDED SUMO SQUAT JUMPS

day 2
upper body +
core killer finisher
Move quickly between sets! Sets with the same letter are "supersets", meaning you alternate
between the two back to back. Have no more than 60 seconds rest after you complete each set.

set sets reps exe rc i se

A1 4 12 BANDED LAT PULLDOWN

A2 4 12 BANDED FACE PULL

A3 4 10 E/A PLANK DB TRICEP KICKBACKS

B1 3 10 E/A BANDED SINGLE ARM SHOULDER PRESS

B2 3 8 E/A BANDED ALTERNATING LATERAL RAISE

B3 3 8 E/A DB SINGLE ARM FRONT RAISE WITH STATIC HOLD

B4 3 8 DB AROUND THE WORLDS

DB ALTERNATING BICEP CURL TO

C1 4 10 E/A
SHOULDER PRESS VARIATION

C2 4 12 DB STANDING CHEST FLY

C3 4 AMRAP TRICEP DIPS

AMRAP = AS MANY REPS AS POSSIBLE

 This is a timed workout. Set your timer with 30 second
core killer finisher working time, and 10 seconds transition time to move
to the next exercise.

set sets time exe rc i se

D1 3 30:10 HIGH PLANK DB PULL THROUGH

D2 3 30:10 DB WEIGHTED DEAD BUG

D3 3 30:10 DB ALTERNATING LEG RAISE

day 3
hiit fit (tabata)
Complete one exercise at a time, e.g 8 sets of SKI JUMPS - then move to the next exercise.
Your total workout time will be 37 minutes if you rest for 60 seconds between each set.

Prefer a Cardio day? If you are feeling sore and fatigued, this workout can be replaced by a
45-minute cardio session instead. Choose a cardio exercise of your choice, e.g outdoor walk,
swimming, etc. JUST MOVE :)

Remember: At the end of each set rest for 60-90 seconds then move onto the next.
Work hard! For unilateral movements (single arm or single leg) - alternate sides each time,
i.e 4 sets for each side.

set sets time exe rc i se

BEAR SHOULDER TO KNEE TAP

A1 8 20:10
ALTERNATIVE: PLANK SHOULDER TAPS

B1 8 20:10 DB SINGLE ARM SNATCH INTO PUSH UP

C1 8 20:10 CRAB KNEE TO TOE TOUCH

SUMO SQUAT W CALF RAISE-JUMP

D1 8 20:10 INTO NARROW SQUAT

E1 8 20:10 EXPLOSIVE CURTSY TO KNEE DRIVE

HIGH PLANK SHOULDER TAP -

F1 8 20:10
CLIMBER

G1 8 20:10 SURRENDER SQUAT JUMPS

H1 8 20:10 BEAR HOLD BURPEES

day 4
legs, glutes +
bubble butt finisher
Move quickly between sets! Sets with the same letter are "supersets", meaning you alternate
between the two back to back. Have no more than 60-90 seconds rest after you complete
each set.

set sets reps exe rc i se

A1 4 12 DB HEEL ELEVATED GOBLET SQUAT

A2 4 10 E/L DB CURTSY TO SIDE LUNGE

B1 4 12 DB DOUBLE PAUSED SUMO SQUAT

B2 4 15 BANDED ¾ SUMO PULSES

C1 4 10 E/L DB B STANCE SQUAT INTO B STANCE RDL

C2 4 12 BANDED LYING HAMSTRING CURL

This is a timed workout. Set your timer with 20 second

bubble butt finisher working time, and 5 seconds transition time to move to
the next exercise.

set sets reps exe rc i se

D1 3 20 E/L BANDED DONKEY KICKS

D2 3 20 E/L BANDED FIRE HYDRANT

D3 3 20 E/L BANDED STRAIGHT LEG SIDE TO SIDE

day 5
full body +
core killer finisher
Move quickly between sets! Sets with the same letter are "supersets", meaning you alternate
between the two back to back. Have no more than 60 seconds rest after you complete each set.

set sets reps exe rc i se

A1 4 10 BANDED SUPERMAN PULLDOWN

A2 4 10 DB ALTERNATING BENT OVER ROW VARIATION

B1 4 12 DB SHOULDER PRESS

B2 4 12 DB RDL ONTO OVERHEAD PRESS

C1 4 10 E/A DB SINGLE ARM THRUSTER

C2 4 10 DB ALTERNATING REVERSE LUNGE LATERAL RAISE

C3 4 10 DB BENT OVER ROW

 This is a timed workout. Set your timer with 30
core killer finisher second working time, and 5 seconds transition time to
move to the next exercise.

set sets time exe rc i se

D1 3 30:5 BANDED LEG RAISE ABDUCTIONS

BANDED LEG RAISE ABDUCTION INTO

D2 3 30:5
BUTTERFLY CRUNCH

D3 3 30:5 BANDED V UP VARIATION

D4 3 30:5 BANDED CLIMBERS