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Description

An 8 week program, 4 different workout routines. Do it 4 days each week, with your "extra" day reserved for high intensity cardio. Do ALL of them in a week. No skipping! Adjust the weight for your own ability and gradually increase over time. Use the heaviest possible weight for the given reps without losing form. Warm up and stretch on your own.


Exercises

Set 1: 4 rounds
Barbell Squats
Barbell Squats
45 seconds
Rest
Rest
1 minute

Set 2: 3 rounds
Dumbbell Single Leg Deadlifts - Right
Dumbbell Single Leg Deadlifts - Right
45 seconds
Rest
Rest
30 seconds
Dumbbell Single Leg Deadlifts - Left
Dumbbell Single Leg Deadlifts - Left
45 seconds
Rest
Rest
30 seconds

Set 3: 3 rounds
Horizontal Goblet Squats
Horizontal Goblet Squats
45 seconds
Rest
Rest
1 minute

Set 4: 3 rounds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells
45 seconds
Rest
Rest
30 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells
45 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Calf Raises
45 seconds
Rest
Rest
1 minute

Set 6: 2 rounds
Stability Ball Leg Curls
Stability Ball Leg Curls
45 seconds
Rest
Rest
45 seconds

Set 7: 4 rounds
Treadmill Walking
Treadmill Walking
2 minutes
Incline Running on Treadmill
Incline Running on Treadmill
2 minutes


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