The Little Black Dress Work Out – Week 7

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Little Black Dress Workout

WEEK 7!!! Christmas is 10 Days away. So it’s now time to ‘step it up’…Again!

The “let’s give it a go-er”

Perform the following 3 times a week with 30seconds of step-ups and 30seconds rest between sets and exercises. 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
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
  • Squats 40reps x 3 sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Plank 60secs x 2 sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Split squats 20reps per leg x 3sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Plank in press up position 30secs x 4sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.

 


 

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
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
     (3times all together)
  • Squats 30reps x 4 sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Plank 60secs x 2sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Split squats 20reps per leg x 3sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • Plank in press up position 45secs x 3sets
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs between sets.
  • 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
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
  • Squats: Tabata timings (20seconds working, 10seconds resting x 8)
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
     – and again if feeling brave!
  • Plank Tabata timings (20seconds working, 10seconds resting x 8)
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
    – and again if feeling brave!
  • Split squats Tabata timings (20seconds working, 10seconds resting x 8) alternate legs each tabata round
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
     – and again if feeling brave!
  • Plank in press up position Tabata timings (20seconds working, 10seconds resting x 8)
  • Perform step-ups/toe taps/jogging on the spot/skipping for 30secs, rest 30secs and repeat.
    – and again if feeling brave!
  • Squat jump intervals: 12reps, 12 sec rest, 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, 12reps.
  • Rest 1min and repeat – and again if feeling brave!

Remember Any Questions

@SeanLerwill