Ladies sculpt yourself a toned bum and legs. Part 2 of 3

Part 2 of 3 – adding a bit more upper body work

50meter sprints
x4

Squats – weighted
3x 5, 3, 1

Box jumps
3x 5

Single leg hops
3x 15 (each foot)

Side to side hops – one side, wide jump to the other side (never be on two feet!)
2x 20

One arm cable chest press
3x 8 (each side)

Pullups (assisted)
3x 90% of max reps each set

One arm cable row
3x 8 (each side)

Cable press – both arms
3x 15

Treadmill
30 minutes, altering speed and incline regularly

Now get in fluids and sugar! As well as some protein as soon as possible!

Head to my facebook like page for discount codes and great deals on supplements – give yourself that extra edge on others that don’t use them! Tom Bradshaw Fitness Model / Personal Trainer

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2 Comments Add yours

  1. Hayley says:

    How many times a week do you suggest doing this workout?

    1. This one once – part 1, 2 and 3 make a weeks worth!

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