Little Black Dress Workout – Week 5

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Little Black Dress Workout

Ok, so last week will have been hard as it was originally the final week of the Little Black Dress program. The home straight and then we hit you with a curve ball, the chance to carry on until Christmas week! So if you are feeling it, you should be so congratulate yourself on pushing it to the level expected but be careful and make sure you are extra aware of your technique with each movement. Stay hydrated and smile! As Malcolm Gladwell says “Outside In”. Now go get a sweat on!

The “let’s give it a go-er”

Perform the following 3 times a week with 1minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

  • Clam complex 12reps of each, slow and controlled

    straight leg clam

    straight leg clam toes up

    straight leg clam toes down

    straight leg clam pumps

    straight leg clam with knee bend

    rest 1min and repeat

  • Squats 35reps x 3 sets

  • Plank 30secs x 4 sets

  • Split squats 18reps per leg x 3sets

  • Plank in press up position 30secs x 3set

 


 

The “wanna look alright-er”

Perform the following 3-5 times a week with 1minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

  • Clam complex 12reps of each, slow and controlled

    straight leg clam

    straight leg clam toes up

    straight leg clam toes down

    straight leg clam pumps

    straight leg clam with knee bend

    rest 1min and repeat, rest 1min and repeat (3times all together)

  • Squats 30reps x 4 sets

  • Plank 40secs x 4sets

  • Split squats 18reps per leg x 4sets

  • Plank in press up position 40secs x 4sets

  • Squats Tabata timings (20seconds working, 10seconds resting x 8)

 


 

 

The “Gonna turn heads-er”

Perform the following 4-6 times a week with 1minute between sets and exercises to rest. Drink lots of water throughout and eat a meal within an hour of finishing.

  • Clam complex 12reps of each, slow and controlled

    straight leg clam

    straight leg clam toes up

    straight leg clam toes down

    straight leg clam pumps

    straight leg clam with knee bend

    rest 1min and repeat. rest 1min and repeat.

  • Squats: Tabata timings (20seconds working, 10seconds resting x 8)

    rest 1min and repeat.

  • Plank Tabata timings (20seconds working, 10seconds resting x 8)

    rest 1min and repeat.

  • Split squats Tabata timings (20seconds working, 10seconds resting x 8) alternate legs each tabata round

    rest 1min and repeat.

  • Plank in press up position Tabata timings (20seconds working, 10seconds resting x 8)

    rest 1min and repeat.

  • Squat jump intervals: 10reps, 10sec rest, 8reps, 8sec rest, 6reps, 6sec rest, 4reps, 4sec rest, 2reps, 2sec rest, 4reps, 4sec rest, 6reps, 6sec rest, 8reps, 8sec rest, 10reps, 10sec rest.

    rest 1min and repeat.

 

Remember if you have any questions tweet me

@SeanLerwill