Little Black Dress Workout- WEEK 2

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Little Black Dress Workout

Week 2

With week 1 behind you, you may well be looking into your mirror at your behind wondering why things still look the same despite the pain in the rear that last week’s training caused! Well, the bad news is things don’t change over a week, or even 2, we need all 8 to see the difference. The good news is that if you felt the pain in the glutes, hamstrings and quads that last weeks training should have lead to, then you are on the right track! If you didn’t: time to make up for it with week 2:

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 8reps 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 20reps x 3 sets

3. Plank 20secs x 3sets

4. Split squats 10reps per leg x 3sets

5. Plank in press up position 15secs x 3sets

The “wanna look alright-er”

Perform the following 3-5 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 25reps x 3 sets

3. Plank 25secs x 3sets

4. Split squats 15reps per leg x 3sets

5. Plank in press up position 25secs x 3sets

 

The “Gonna turn heads-er”

Perform the following 4-6 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: Tabata timings (20seconds working, 10seconds resting x 8)

rest 1min and repeat.

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

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

Enjoy!