Little Black Dress Workout – WEEK 3

workout-lbd-party-season-sean-lerwill

High Five!  Your still with me and we are 3 weeks in! So give yourself a pat on the back as a lot of people will have managed one week and given up. Just keep working hard, try and up the intensity as and when you can so your always sparking change and progressing. Remember nobody ever got anywhere taking the easy route!

 

 The “let’s give it a go-er”

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

  • 1. Clam complex 10reps 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
  • 2. Squats 25reps x 3 sets
  • 3. Plank 25secs x 3sets
  • 4. Split squats 12reps per leg x 3sets
  • 5. Plank in press up position 20secs x 3sets

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.

  • 1. Clam complex 10reps 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
  • 2. Squats 25reps x 4 sets
  • 3. Plank 30secs x 3sets
  • 4. Split squats 15reps per leg x 4sets
  • 5. Plank in press up position 30secs x 3sets

 

The “Gonna turn heads-er”

  • 1. Clam complex 10reps 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.
  • 2. Squats: Tabata timings (20seconds working, 10seconds resting x 8)
  • rest 1min and repeat.
  • 3. Plank Tabata timings (20seconds working, 10seconds resting x 8)
  • rest 1min and repeat.
  • 4. Split squats Tabata timings (20seconds working, 10seconds resting x 8) alternate legs each tabata round
  • 5. Plank in press up position Tabata timings (20seconds working, 10seconds resting x 8)
  • rest 1min and repeat.
  • 6. 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.

 

If you have any questions tweet me @SeanLerwill