7 DAY CHALLENGE WORKOUT 1

LOWER BODY EQUIPMENT SETS X REPS REST TIME

WARM UP CARDIO MACHINE OF 5 MINUTES

CHOICE

MOBILITY - HIPS BEAR SIT 60 SECONDS

BODYWEIGHT GLUTE - 4 X 15 20 SECONDS

BRIDGES

CHOOSE 1:

COMPOUND MOVE - DUMBBELL OR 4X7 60 - 90 SECONDS

HIP THRUSTS BARBELL & PLATES,
BENCH

COMPOUND MOVE 2 - BARBELL / TRAP BAR 4X7 60 - 90 SECONDS

DEADLIFTS DEPENDING ON
SUITABILITY

COMPOUND MOVE 3 - KETTLEBELL OR 4 X 10 60 SECONDS

GOBLET SQUATS DUMBBELL

SUPERSETS

SUMO DEADLIFTS / KETTLEBELL / 2 X 3 X (10/10) 30 SECONDS

REVERSE DUMBBELLS
ALTERNATING
LUNGES

ROMANIAN 2 X DUMBBELLS / 3 X (10/ 10/10) - 10 each 30 SECONDS

DEADLIFTS / BODYWEIGHT leg split squats
BULGARIAN SPLIT
SQUATS

CARDIO CIRCUIT

BODYWEIGHT BODYWEIGHT / 3 ROUNDS: 20 / 15 / 10 20 SECONDS

SQUATS / WALKING BODYWEIGHT / LIGHT
LUNGES / KETTLEBELL
KETTLEBELL SWINGS

FINISHER

FROG PUMPS BODYWEIGHT + SMALL 100 -

BAND RESISTANCE
BAND

STRETCH

HAMSTRINGS, OPEN AIR STRETCH / 60 SECONDS EACH

GLUTES, QUADS PIGEON STRETCH / POSITION
COUNCH STRETCH