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8 WEEK THICC WORKOUT PROGRAM

GYM PROGRAM

WEEK 3

GLUTES WITH FINISHER

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

CABLE DEADLIFTS

|

SETS: 2

|

REPS: 15

1. Stand with your feet wider than shoulder-width, legs straight, knees soft and grasp the ends of the rope attachment in either hand 2. With your arms straight and upper back engaged, push your hips forwards and hinge your torso upwards to stand up - keep your hands in contact with your legs 3. Slowly lower your torso, only going as low as you can with a straight back and keeping the weight in your heels 4. Ensure your core is braced and your glutes are engaged the whole time

SUMO SQUATS (BARBELL)

|

SETS: 4

|

REPS: 10

1. Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders behind your head 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and tall 3. Pause at the bottom, before driving through your feet and returning to the starting position 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

CIRCUIT 1 1. 2. 3. 4.

With a barbell secure across your upper back, take a large step to one side and sink down into your squat Push through your whole foot to stand back up, ensuring the barbell stays level, but keep your feet in the same spot Ensure your chest stays up, hips are level and knees stay in line with your feet Once you have completed all reps, step back to the start and repeat for the other side

SIDE SQUATS (BARBELL) SETS: 3 | REPS: 12 each leg

1. 2. 3.

Begin exercise with your feet slightly wider than shoulder-width Holding a dumbbell like a goblet, with both hands directly beneath the chin, perform a squat ensuring your chest stays up throughout the movement Push through the whole foot to return to the starting position

GOBLET SQUATS SETS: 3 | REPS: 15

GYM: THICC Program

2

WEEK 3

GLUTES WITH FINISHER

DAY ONE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Place 1 foot on a bench behind you, so the ball of your foot is supported. Ensure your feet are parallel and slightly narrower than hip-width Bend your front knee to 90-degrees as you lower your back knee towards the floor Push through your front foot to return to the starting position, ensuring your chest stays tall

ELEVATED SPLIT SQUAT SETS: 3 | REPS: 12 each leg

1. 2. 3.

With your back foot on a bench behind you, bend your front knee to 90-degrees as you lower your back knee towards the floor Pulse slightly up and down, controlling the pulses through your front leg while keeping your chest up Repeat for the same amount of time on the other leg

ELEVATED SPLIT SQUAT PULSES SETS: 3 | REPS: 15 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1. 2.

3. 4.

|

30 SECONDS BREAK BETWEEN SETS

RAINBOWS

BOOTY BAND SEATED ABDUCTORS

SINGLE SKY BRIDGE

SETS: 3 | REPS: 15 each leg

SETS: 3 | REPS: 20

SETS: 3 | REPS: 15 each leg

Using a bench (or the floor), place 1 leg straight out to the side Lift your leg up as high as possible, then twist it in an arc behind you as far as you can without twisting your hips Slowly return to the starting position before the next rep, controlling with your glute Repeat for the other leg when you have completed all your reps

1.

2. 3.

Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band Rotate your knees as wide as possible and paused, forcing your glutes to engage Slowly bring your knees back together and repeat, keeping tension on the band at all times

1.

2. 3.

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and slowly lower, controlling using your glute Repeat for the required number of repetitions before repeating on the other leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

3

WEEK 3

UPPER & CARDIO

DAY TWO

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BENCH TRICEP DIPS

|

SETS: 2

|

REPS: 10

1. Bring hands shoulder-width apart on the bench and step feet out in front of you 2. Keeping the back close to the bench, slowly lower body towards the ground 3. Keep elbows pointing behind you, pause just before you hit the ground and then push back to starting position without resting on bench

CIRCUIT 1 LAT PULLDOWN

|

SETS: 3

|

REPS: 12

1. Grip the bar slightly wider than shoulder-width with an overhand grip 2. Pull the bar down until it is at chest level, maintaining a straight back throughout 3. Elevate the bar back to the starting position, but maintain constant tension on your upper back

DECLINE PUSHUP |

SETS: 3

|

REPS: 10

1. Place your hands just over shoulder width apart on the ground and bring your feet onto a step or bench (the higher the bench, the more difficult the exercise will be) 2. Push into a raised plank position with flat back and core engaged 3. From the plank position slowly lower your chest towards the ground with elbows slightly pulling outwards 4. Before you hit the ground, push back to raised plank position. Repeat motion

GYM: THICC Program

4

WEEK 3

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Hold your barbell with an overhand grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the barbell towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the barbell, controlling the movement with your upper back until your arms are straight

BENT OVER ROW (BARBELL) SETS: 3 | REPS: 12

1. 2. 3. 4. 5.

Stand with feet shoulder width apart, soft knees and core engaged. Dumbbells should be in hands, palms facing towards the ground, hanging in front of the body From hanging position, raise dumbbells straight up to shoulder height From shoulder height, slowly lower back down to legs From starting position, raise arms laterally to shoulder height Lower back to starting point and repeat to front. Alternate between frontal raise and lateral raises

FRONT RAISE LATERAL RAISE SETS: 3 | REPS: 10

CIRCUIT 3 1. 2. 3.

Stand tall and grip the bar slightly wider than shoulder-width apart with straight arms but soft elbows Starting just above shoulder height, pull the bar down towards your hips which will engage your lats Slowly come back up to the start and repeat for the next rep while avoiding momentum

STRAIGHT ARM PUSHDOWN SETS: 3 | REPS: 12

1. 2. 3. 4. 5.

Bring shoulders over hands and feet together in raised plank - ensure back is flat and core is engaged Place one dumbbell in center of the body in line with the chest on the ground From raised plank position, pick one dumbbell up and draw elbow towards side of the body Once the elbow is in line with the body, extend arm straight back, isolating tricep Lower arm back down to the floor and repeat on other side. Alternate between sides

PLANK TRICEP KICKBACKS SETS: 3 | REPS: 10 each arm

GYM: THICC Program

5

WEEK 3

UPPER & CARDIO

DAY TWO

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise OPTIONAL FINISHER CIRCUIT 1. 2. 3. 4.

|

30 SECONDS BREAK BETWEEN SETS

Set out 4 cones, or use 4 points approximately 10 yards apart Sprint to the first point, touch the ground, then sprint back to the start This time sprint to the second point, touch the ground and sprint back to the start. Repeat until you reach the last point - this is 1 rep Make sure you are sprinting and not jogging

SUICIDE SPRINTS SETS: 3 | TIME: 30 seconds

1. 2. 3.

Start in a pushup position with your shoulders directly above your wrists Jump your feet towards your left hand, then immediately jump your feet back to the pushup position, ensuring you maintain strong core engagement and a straight back Next, jump your feet towards your right hand, alternating sides each time. Repeat as fast as possible as this is a high intensity cardio exercise

SIDE TO SIDE FROGGERS SETS: 3 | TIME: 30 seconds

1. 2. 3. 4.

Squat down to the floor and place your hands shoulder width apart with your arms straight Roll backwards on your mat, thrust your hips towards the sky, then use your abs to come back to the squat position in step 1 Explosively jump straight up in the air as high as you can, keeping tension in your body Maintain momentum, but land softly by bending your knees and absorbing the impact before repeating

REVERSE BURPEES SETS: 3 | TIME: 30 seconds

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

6

WEEK 3

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds rest after each round or stand alone exercise

BOOTY BAND SEATED ABDUCTORS

|

SETS: 2

|

REPS: 20

1. Secure a resistance band around your thighs close to your knees, with your feet wide enough so there is tension on the band 2. Rotate your knees as wide as possible and paused, forcing your glutes to engage 3. Slowly bring your knees back together and repeat, keeping tension on the band at all times

BARBELL BOX SQUAT

|

SETS: 4

|

REPS: 12

1. Set up a box behind you so that at the bottom of your squat, you would be sitting on it 2. With the bar across the back of your shoulders below your neck, push your hips back, bend at the knees and sink down to the box 3. Touch the box while keeping your back strong and core engaged, before driving through your feet to stand back up powerfully 4. Ensure your core is braced, chest is up and your glutes are engaged the whole time

CIRCUIT 1 HACK SQUATS |

SETS: 3

|

REPS: 15

1. Stand with your feet and knees together, with the bar across the back of your shoulders below your neck 2. Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels 3. Pause at the bottom, before driving through your feet and returning to the starting position

SPLIT SQUATS (DUMBBELLS) |

SETS: 3

|

REPS: 12 each leg

1. Hold a dumbbell in each hand by your sides. Step one foot back about a foot, with the heel raised, ensuring the knees and toes are pointing forwards 2. Bend at the knees, lowering the body until the back knee just hovers above the ground 3. Press through the feet and extend the legs to return to the starting position. Perform all reps on one leg, then repeat on the other side

GYM: THICC Program

7

WEEK 3

LOWER (QUADS, HAMSTRINGS & CORE)

DAY THREE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Using a spotter or the lat pulldown machine, secure your feet under the pads and rest your shins on the bench Slightly push your hips forwards and lower your body towards the ground - hold at the furthest point you can for 1 second Use your hamstrings to pull you back to the starting position without bending your hips. Try to go a little further each time The first time you do this, have your arms in front ready to catch you as it’s a very difficult exercise

NORDIC CURLS SETS: 3 | REPS: 10

1. 2. 3.

Sit down on leg extension machine, with padding hooked over your ankles, resting on your shins. Toes should be pointing forwards From starting position, drive leg straight towards roof Pause at the top of the motion and feel your quads engage, and then slowly lower back to starting position

LEG EXTENSION SETS: 3 | REPS: 15

CIRCUIT 3

1. 2.

3.

BARBELL LEG RAISES

BICYCLES

PLANK ALTERNATING HIP DROPS

SETS: 3 | REPS: 10

SETS: 3 | REPS: 20

SETS: 3 | REPS: 20 each side

Lay on your back holding a barbell straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the barbell, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the barbell stays as still as possible

1. 2.

3. 4.

Begin exercise lying on your back with your knees at 90 degrees Crunch upwards, twisting one elbow to the opposite knee while extending the opposite leg and briefly pause Slowly repeat with opposite elbow and knee, controlling each movement with your abs Completing both sides is 1 rep

1. 2. 3. 4.

Come into an elbow plank position feet together, shoulders over elbows, back flat and core engaged From elbow plank position, drop one hip towards the ground Almost tap the ground with hip and then return to starting plank position Repeat on other side and alternate between left and right

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

8

Take aRest YOU D ESERVE IT!

GYM: THICC Program

9

WEEK 3

GLUTES WITH FINISHER

DAY FIVE

WARM UP: Run or Brisk Walk | Duration: 5 - 10 minutes REST: 60 seconds rest after each round or stand alone exercise

SIDE SQUATS |

SETS: 2

|

REPS: 15 each leg

1. Take a large step to one side and sink down into a squat until your thighs are parallel with the ground 2. Push through your whole foot to stand back up, but keep your feet where they are 3. Ensure your chest stays up, hips are level and knees stay in line with your feet 4. Once you have completed all reps, step back to the start and repeat for the opposite side

DEADLIFTS |

SETS: 4

|

REPS: 12

1. Stand with your feet shoulder-width apart, knees bent and the barbell resting against the floor with your hands slightly wider than shoulder-width 2. With your arms straight and upper back engaged, hinge from your hips to stand up keeping the barbell close to your legs 3. Slowly lower the barbell back to the floor by first pushing your hips back, then bending your knees as much as you need to gently touch the floor with the bar 4. Ensure your core is braced and your glutes are engaged the whole time, stop if you feel pain in your lower back

CIRCUIT 1 1. 2. 3. 4.

Using a spotter or the lat pulldown machine, secure your feet under the pads and rest your shins on the bench Slightly push your hips forwards and lower your body towards the ground - hold at the furthest point you can for 1 second Use your hamstrings to pull you back to the starting position without bending your hips. Try to go a little further each time The first time you do this, have your arms in front ready to catch you as it’s a very difficult exercise

NORDIC CURLS SETS: 3 | REPS: 10

1. 2.

With the ankle cuff on your left ankle, raise your leg out to the side as much as possible without leaning your body or hips Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

CABLE SIDE ABDCUTION SETS: 3 | REPS: 12 each leg

GYM: THICC Program

10

WEEK 3

GLUTES WITH FINISHER

DAY FIVE

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3.

Place your shoulders on a bench and secure the bar across your hips with your knees at 90-degrees Push your hips up as high as possible and squeeze your glutes and core muscles hold for 1-2 seconds Slowly lower to the bottom ensuring you maintain core and glute engagement

HIP THRUSTS (SMITH MACHINE) SETS: 3 | REPS: 12

1. 2. 3. 4.

Stand with your right foot on a step, with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape By pushing through your right foot, stand up tall and bring your left knee up to hip height Slowly lower back to the curtsy squat position, controlling the weight through your right leg and glute - think about sinking straight down At the bottom of the step up; the bar, your shoulders, and hips should be in a straight line

SMITH MACHINE CURTSY KNEE UPS SETS: 3 | REPS: 10 each leg

OPTIONAL BOOTY BURNOUT CIRCUIT

1.

2. 3.

|

30 SECONDS BREAK BETWEEN SETS

SINGLE SKY BRIDGE

SINGLE LEG BRIDGE PULSES

DONKEY KICKS

SETS: 3 | REPS: 15 each leg

SETS: 3 | REPS: 10 each leg

SETS: 3 | REPS: 15 each leg

Place one foot on a bench and lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and slowly lower, controlling using your glute Repeat for the required number of repetitions before repeating on the other leg

1. 2. 3.

Lift your hips up as high as possible forming a straight line from your shoulders to your knee Squeeze your glutes and pulse through this position using your glute Slowly lower and repeat for the other leg

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes

1. 2. 3.

Start on your knees with both hands on the ground Lift one leg behind you and kick it back like a donkey, engaging your glutes Slowly return to the starting position before repeating for the opposite leg

WEEK 3

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise 1. 2. 3.

Either run or walk at a brisk pace so that you would find it difficult to have a conversation Continue at this pace for the required amount of time If this pace becomes too difficult, slow down and walk until you feel comfortable to pick up the pace again

RUN OR BRISK WALK SETS: 1 | TIME: 5 - 10 Minutes

CIRCUIT 1 1. 2. 3.

Begin exercise on hands and feet (use knees if it’s too difficult) By bending the arms, slowly lower yourself towards the ground until your arms are at 90 degrees Push through your whole hand to extend back to the starting position before repeating the movement

PUSHUPS SETS: 3 | REPS: 20

1.

2.

3.

DOUBLE PUMP LUNGES

BENT OVER ROW

MEDICINE BALL SLAMS

SETS: 3 | REPS: 15 each leg

SETS: 3 | REPS: 20

SETS: 3 | REPS: 15

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping back to the start Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

GYM: THICC Program

1.

2.

3.

Hold your dumbbells with a neutral grip, with your knees slightly bent, glutes squeezed and your upper body hinged forward to about 45-degrees Pull the dumbbells towards you while keeping your elbows close to your sides and squeezing your shoulder blades together (T-Rex arms) Slowly lower the dumbbells, until your arms are straight

1. 2. 3.

Start by holding the medicine ball above your head in both hands Throw it to the ground as hard as possible, using part of your squat to assist Pick the ball up ensuring your back is straight and repeat as fast as possible, throwing harder each time

12

WEEK 3

CHALLENGE DAY

DAY SIX

CIRCUIT: Complete each exercise once REST: 60 seconds rest after each round or stand alone exercise CIRCUIT 2 1. 2. 3. 4.

Bring feet together and the booty band to above knees From standing position, jump your feet out to shoulder width apart and lower down to a squat position Chest upright, core engaged, knees should not be tracked in front of toes From squat position, jump feet back together and lower down into a narrow squat. Repeat motion

IN OUT SQUAT JUMPS (BOOTY BAND) SETS: 3 | REPS: 20

1. 2. 3.

Lay on your back holding dumbbells straight above your shoulders Engage your core and while keeping your legs straight, lift your legs towards the dumbbells, pausing at the top Slowly lower your legs stopping them just before the ground and repeat for the next rep - ensure the dumbbells stay as still as possible

DUMBBELL LEG RAISES SETS: 3 | REPS: 20

1. 2.

Sprint 10 yards as fast as possible, then drop and do a burpee Once you have finished the burpee, sprint another 10 yards and repeat - this is 1 rep, continue as fast as possible without resting

BURPEE SPRINTS SETS: 3 | REPS: 10

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes GYM: THICC Program

13

WEEK 3

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 1

1. 2. 3. 4. 5. 6.

HAND TO BIG TOE POSE

DOWNWARD FACING DOG

LOW LUNGE TWIST

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds

SETS: 3 | TIME: 10 seconds each side

Stand straight with your feet separated as wide as your hips. Place your left hand on your waist Shift the weight to the left leg and hug the right knee into your chest Hold the big toe of the right foot and exhale as you stretch your leg to the front Keep the standing leg straight (or slightly bent) and active while maintaining a tall spine Pull the navel in towards the spine and hold the posture for one minute Exhale, release the pose and repeat on the other side

1. 2.

3. 4.

5.

6.

WALL HANDSTAND |

SETS: 3

|

Inhale and come up and release your arms. Turn both feet to the front Exhale and place both the palms on the floor, stretching out the fingers, and pressing the palms firmly into the floor Walk your left foot and align it parallel to the right. Separate your feet as wide as your hips Push your heels close to the floor while the tailbone moves close to the ceiling. Lengthen your spine as much as possible without rounding the upper back Adjust the alignment to stack your shoulders over your wrists, and while pressing the palms firmly into the floor, allow your chest to come close to the thighs Hold this posture

1.

2. 3. 4. 5. 6. 7.

Straighten your forearms to come into Downward Facing Dog pose. Tuck your toes and lift the heels away from the floor Inhale and lift your right leg to the ceiling. Exhale and place it in between your palms Inhale and straighten your torso, lifting the arms to the ceiling Keeping your spine straight, engage the core, and tuck your tailbone close to the spine Sink your hips lower, adjusting the front knee to stack over the front ankle Place your left palm next to your right foot and lift the right arm to the ceiling Keeping the back leg straight, hold the posture, gazing at your fingertips

HOLD FOR: 5 seconds

1. Lunge forwards and with your arms straight, place your hands on the ground, about a foot away from the wall 2. Kick one leg up until it touches the wall, lift the other leg to follow squeeze them together 3. Press into the floor with your hands, engage your glutes and squeeze your core muscles to keep your ribs in. Ensure your arms stay straight, gaze at your fingertips and remember to breathe 4. To come down, lower 1 foot at a time to the floor 5. If this is too difficult, have a workout buddy help by placing your feet against the wall

GYM: THICC Program

14

WEEK 3

ACTIVE RECOVERY

DAY SEVEN

THIS IS AN OPTIONAL YOGA SEQUENCE: Transition from one pose to the next REPEAT SEQUENCE: 2 - 3 times SEQUENCE 2 1. 2. 3.

While laying on your back, lift your chest and feet off the ground so you are in a hollow shape Ensure your chin is slightly tucked, feet are squeezed together and your core is engaged Hold this shape for the required amount of time

DISH HOLD SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5.

From the Bridge Pose, exhale and lower your hips gently to the floor. Stretch your legs out. Bend your knees and hug them to your chest Stretch your arms out at shoulder level, palms facing the floor Inhale, and as you exhale, squeezing the knees and inner thighs, rest your knees to the right and twist your torso to the left while looking to your left Take a short inhalation and exhale completely Hold the pose, then exhale and repeat on your other side

REVOLVED ABDOMINAL TWIST SETS: 3 | TIME: 10 seconds each side

1. 2. 3. 4. 5. 6.

Inhale, release your feet, and sit straight Join the soles of your feet and bend your knees sideways. Allow the knees to rest on the floor Wrap your palms around your feet from below, inhale and stretch up Exhale and fold forward, lengthening your spine, allowing your chin to rest in front of your toes With each breath lengthen your spine. With exhalation, feel the stretch in your pelvis and hips Gaze forward and hold this position and relax

BOUND ANGLE POSE SETS: 3 | TIME: 10 seconds

1. 2. 3.

Begin lying flat on your stomach with arms and legs stretched out straight Squeeze your glutes, then while keeping your arms and legs straight, lift them as high as possible - hold this position Ensure you keep your glutes squeezed, core engaged and arms by your ears the whole time

SUPERMAN HOLD SETS: 3 | TIME: 10 seconds

1. 2. 3. 4. 5. 6.

From the Plank position, hold your breath and slide your body forward and lie down on your abdomen Let the palms rest on either sides of your chest. Let the tops of your feet rest on the mat Press your palms into mat, inhale, and lift your head and chest off the mat Exhale and on the next inhale, deepen the backbend, lifting your torso off the mat with hips resting on the mat Tilt your head backward and hold the posture gazing up and breathing deeply for one minute Exhale and come back to starting position

COBRA POSE SETS: 3 | TIME: 10 seconds

GYM: THICC Program

15

WEEK 8

INSERT DAY HERE

DAY ONE

WARM UP: Elliptical | Duration: 10-15 minutes REST: 60 seconds between each set

DOUBLE PUMP WALKING LUNGES (DUMBBELLS)

PAUSED SUMO SQUATS (BARBELL)

CABLE KICK BACKS

SETS: 3 | REPS: 10 | 10 | 8 (each side)

SETS: 3 | REPS: 8 | 10 | 8 | 10

SETS: 3 | REPS: 15 | 10 | 12

1.

While holding a dumbbell in each hand, lunge forwards on one leg, stopping just before your back knee touches the ground

1.

Stand with your feet turned out and wider than shoulder-width, with the bar across the back of your shoulders below your neck

2.

Add an extra half rep by coming back up halfway, then lowering back to the bottom of the lunge before stepping forwards

2.

Pushing your hips back, and bending at the knees, sink to 90-degrees. Make sure you keep your back strong and concentrate the weight through your heels and big toe

3.

1.

With the ankle cuff on your left ankle, hinge your torso forwards to hold onto the support bars while also engaging your core and keeping your back straight

2.

With a slight bend in your right knee, push your left leg straight back behind you - at the end, slightly externally rotate your ankle to maximize your glute activation

TRAIN LIKE A BEAST

Lunge forwards with your opposite foot this time, alternating legs, adding an extra half rep each time and ensuring your hips stay level

3.

Pause at the bottom for 5 seconds, before pushing through your whole foot to return to the starting position

Look like a beauty 4.

SINGLE LEG DEADLIFT

SETS: 3 | REPS: 10 | 12 | 12 (each side)

SETS: 3 | REPS: 10 | 10 | 10

Stand with your knees soft and feet shoulder width apart. Hold the cable handle with both hands overlapped

2.

Starting at shoulder height, slightly twist your hips and pull the handle diagonally down towards your opposite hip

1.

2.

3. Pause for a second before slowly twisting back, ensuring your core is engaged the entire time 4.

Ensure your core is braced, chest is up and your glutes are engaged the whole time

WOODCHOPS

1.

Complete the same amount of reps on the other side to complete 1 set

3.

Lift your right leg straight behind you as you lower your upper body towards the floor, holding a dumbbell in each hand. There should be a straight line from your shoulders to your right foot Pause at the bottom for a second before hinging from your hips to come back up to the top

3.

Control the entire movement with your left glute, ensure core engagement and avoid twisting

4.

Repeat for the other leg once you have completed all your reps

Slowly come back to the start; keep your foot from touching the ground and repeat, making sure you avoid using momentum

SMITH MACHINE CURTSY KNEE UPS SETS: 3 | REPS: 12 | 15 | 15

1.

Stand with your right foot on a step, with the bar across the back of your shoulders below your neck, and your left leg behind you in a curtsy shape

2.

By pushing through your right heel, stand up tall and bring your left knee up

3.

Slowly lower back to the curtsy squat position, controlling the weight through your right leg and glute think about sinking straight down

4.

At the bottom of the step up; the bar, your shoulders, and hips should be in a straight line - if they aren’t, adjust your positioning so you are using the correct muscles

COOL DOWN: Light Cardio + Stretches | Duration: 10 minutes ADVANCED: Intermediate Beach Body Gym Program

16