E-Book Content
WEEK 1
LOWER BODY
DAY ONE
WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise
GOBLET SQUAT 1. 2. 3.
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SETS: 4
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REPS: 12
Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position
CIRCUIT 1 1. 2.
4.
Separate your feet at the distance of a running stride with your chest tall Sink down until your front knee is at 90-degrees - keep most of your weight in your front leg Pause at the bottom for 1 second before pushing through your front foot to come return to the starting position Repeat on the other leg
1. 2. 3. 4.
Begin the exercise with your feet slightly wider than hip-width Squat down until your thighs are parallel to the ground Explosively jump as high as possible while maintaining body tension Control your landing whilst maintaining momentum, and repeat
1.
Begin with one foot on the box, with both feet shoulder-width apart and your body facing forwards Hold a dumbbell in each hand and engage your core - this is the starting position With all the weight in your front leg, push straight up, keeping a slight bend forward at your hips Slowly return to the starting position, making sure your knee is in line with your middle toe and doesn’t bend too far forwards Complete desired amount of repetitions before changing legs
3.
SPLIT SQUATS SETS: 4 | REPS: 10 each leg
SQUAT JUMPS SETS: 4 | REPS: 12
2. 3. 4. 5. STEP UPS (DUMBBELLS) SETS: 4 | REPS: 10 each leg
HOME: THICC IS BACK
2
WEEK 1
LOWER BODY
DAY ONE
CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.
Place the booty band just above your knees Lift your leg as high as possible while maintaining hip stability and core tension pause at the top Slowly lower your leg, but stop just before the ground and raise it again for the next rep If you don’t have a booty band, perform fire hydrants with a straight leg
BOOTY BAND FIRE HYDRANTS SETS: 4 | REPS: 15 each leg
1. 2. 3. 4.
Secure a resistance band around your thighs close to your knees, with your feet slightly wider than shoulder-width Sink down in a squat until your knees are at 90-degrees, and pulse slightly up and down for the required amount of time Keep your chest up and actively push against the band to keep your knees out over your toes - you should feel your glutes need to work hard in order to achieve this If you don’t have a booty band, just do normal bodyweight pulse squats
BOOTY BAND PULSE SQUATS SETS: 4 | REPS: 15
COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes HOME: THICC IS BACK
3
WEEK 1
UPPER & CORE
DAY TWO
WARM UP: Run or Brisk Walk | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise
DUMBBELL STANDING SHOULDER PRESS | SETS: 4 | REPS: 10 1. 2. 3.
Stand with a dumbbell in each hand, held to your shoulders Press the arms straight above your head towards the ceiling Slowly lower the dumbbells back to your shoulders
CIRCUIT 1 1. 2. 3.
Hold a dumbbell in each hand beside your hips with palms facing forward Curl the dumbbells up towards your shoulders, squeezing the biceps Slowly lower back down
1.
Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Raise the dumbbells out to the side as wide