Little Black Dress Workout – WEEK 4

workout-lbd-party-season-sean-lerwill

I know we said initially it was going to be a 4 week programme but I have been getting such great feedback and several asks for it to be carried on till Christmas week. So, of course being completely flattered, I started tapping away and lucky for you this does not have to mean the end!

I thought that would be the case from the ‘Gonna Turn Heads’er’ but pleasingly its been quite a few ‘Let’s give it a go-er’s’ who have just started out and are finding that it is manageable, enjoyable and they are starting to see and feel changes. So lets get you all ready for the ‘Party Season’ with the Little Black Dress Workout Week 4!

 

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
    rest 1min and repeat
    2. Squats 30reps x 3 sets
    3. Plank 30secs x 3sets
    4. Split squats 15reps per leg x 3sets
    5. Plank in press up position 25secs 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 4sets
    4. Split squats 15reps per leg x 4sets
    5. Plank in press up position 30secs x 4sets
    6. 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.

  • 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.

 

Remember if you have any questions tweet me

@SeanLerwill