Little Black Dress Workout – Week 6

workout-lbd-party-season-sean-lerwill

6 weeks in! Well done for sticking at it! We are now just over one week into December and Christmas will be upon us in a flash. So keep at The Little Black Dress Workout so you can feel good about enjoying those mince pies and Egg Nog!

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 15reps 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 40reps x 3 sets
  • Plank 60secs x 2 sets
  • Split squats 20reps per leg x 3sets
  • Plank in press up position 30secs x 4sets

 

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 15reps 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 60secs x 2sets
  • Split squats 20reps per leg x 3sets
  • Plank in press up position 45secs x 3sets
  • 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 15reps 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 – and again if feeling brave!
  • Plank Tabata timings (20seconds working, 10seconds resting x 8)
  • Rest 1min and repeat – and again if feeling brave!
  • Split squats Tabata timings (20seconds working, 10seconds resting x 8) alternate legs each tabata round
  • Rest 1min and repeat – and again if feeling brave!
  • Plank in press up position Tabata timings (20seconds working, 10seconds resting x 8)
  • Rest 1min and repeat – and again if feeling brave!
  • 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 – and again if feeling brave!

 

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@SeanLerwill