4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise

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Pearl Turner
5 years ago
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1 WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest seconds after the is completed. Move quickly between exercises in a. There should be little to no time lapse between s. If an exercise is listed without a, rest 30 seconds before repeating the exercise. Use a weight that is difficult but obtainable to get all the required reps. In sets where the reps decline add weight in lower rep sets. In sets where the reps increase, reduce the weight in higher rep sets. If you don t know the exercise, consult the BSF Exercise Library and then contact BSF Live Chat. Don t assume or substitute the exercise. Perform the exercises at a brisk safe pace. Do not perform them slowly. Always warm up with light weights for 2 sets of 20 and stretch before beginning a new body part or starting a workout. 4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise Bombshell Sliders, Bombshell Handle Bands, Bombshell Jump Rope and Bombshell B-Banded sets available at: NOTE: Until you get USED to the SLIDERS - make sure that you HOLD ON to something when using to ASSURE your BALANCE

2 DAY 1: Legs/Bombshell Booty/Calves 4 x 15, 12, 10, 8 neutral stance smith machine squat OR leg press 3 x 15 leg extension 3 x 15 close stance squat (hold db) 3 x 12 (each leg) walking lunge with back leg bent (optional: hold db over head) 10 minutes on ARC trainer 3 x 10 hamstring curl 3 x 15 pop squats or sumo squats (banded) 3 x 12 (each leg) walking lunge with back leg straight (optional: hold db over head) 10 minutes on stepmill: One minute step forward - moderate intensity One minute shannon dey - moderate intensity One minute skip a step - moderate intensity Two minute step forward - high intensity Repeat 4 x 10 smith machine sumo deadlift 4 x 10 smith machine stiff leg deadlift 3 x 12 (each leg) butt machine 10 minutes on ellyptical 3 x 20 sumo squat (banded) (tip: hold db for extra resistance) 3 x 10 sumo squat jump or sumo squat low pulse (banded) 3 x 15, 20, 25 calf machine Optional: End with 10 minutes jog or brisk walk on treadmill

3 DAY 2: Cardio/Abs 15 minutes bike Perform the following at 4, 8 and 12 minutes (tip: use 5lb weights and keep pedalling) 20 db shoulder press 15 lateral raise 15 bicep curl 15 tricep kickback 15 minutes ARC trainer interval program 30 minutes brisk walk OR jog on treadmill 4 x 25 cable ab crunch 4 x 20 bombshell slider pikes or knee tucks 3 x to failure decline sit ups 3 x to failure reverse decline sit ups 10 minutes lower body stretching DAY 3: Upper Body/Bombshell Booty/Abs 4 x 12, 10, 8, 6 wg lat pulldown 4 x 10 reverse grip standing lat pulldown WALK 10 minutes on treadmill at a high incline OR: one minute walk one minute side skip right one minute walk backward one minute side skip left two minute brisk walk OR jog REPEAT 4 x 12, 10, 8, 6 db shoulder press 4 x to failure pushup 4 x to failure bombshell handle band lateral raise (at least 10 reps) 10 minutes on bike performing 10 bicep curls every two minutes (keep pedalling!) 4 x 15, 12, 10, 8 db tricep kickbacks 4 x to failure bombshell handle band bicep curls

4 DAY 3: continued 2 x to failure tricep bench dips 10 minutes on ellyptical with arms 4 x 12 (each leg) smith machine donkey kickback (no rest between legs or sets) 2 x 30, 50 no weight booty dips (banded) 3 x 30 weighted stability ball crunches 3 x 15 bombshell slider knee tucks or pikes DAY 4: Cardio/Abs Treadmill: 2 minute walk 1 minute shannon dey 1 minute SPRINT or jog 10 rail squats Repeat to equal 45 minutes total 4 crunches 8 crunch high pulse 4 in and out abs repeat a total of 10 times (rest only as necessary) 3 x 25 cable ab crunch 3 x to failure hanging leg raises 10 minutes lower body stretching DAY 5: Bombshell Booty/Calves 5 x 15, 12, 10, 8, 6 reverse lever squat or reverse hack squat 5 x 15, 12, 10, 8, 6 squatted outer thigh machine 5 x 15, 12, 01, 8, 6 reverse outer thigh machine 12 minutes on treadmill one minute walk one shannon dey one minute jog one minute sprint one minute jog one minute shannon dey Repeat

5 DAY 5: continued 5 x 15, 12, 10, 8, 6 smith machine booty dips (banded) 10 minutes on stairmaster (tip: lean OVER machine to hit hams and glutes) 4 x 10 (each leg) pull up push down for butt (no rest between legs or sets) 3 x 12 bench wrap for butt 3 x 10 grasshopper 3 x 20 butt lift 3 x 20 seated calf raise Optional: 200 walking lunges (take breaks as needed) OR 5 x up and back sled push Optional DAY 6: At Home or Gym Upper Body/Abs 4 x 15 Bombshell Handle Band squat and press 4 x 10 (each arm) Bombshell Handle Band front raise 4 x 12 Bombshell Handle Band lateral raise 4 x 15 banded rear delt burn outs 1 x 10 Bombshell Slider burpees 4 x 12 Bombshell Handle Band seated row 4 x 10 (each arm) Bombshell Handle Band one arm row 4 x 10 banded superman 1 x 10 Bombshell Slider burpees 4 x to failure Bombshell Handle Band bicep curl (at least 10 reps) 4 x 10 (each arm) Bombshell Handle Band overhead tricep extension 4 crunches 8 crunch high pulse 4 in and out abs Perform a total of 10x through Optional: End this workout with 20 minutes of any type of lunges (walk in between but lunge as much as you can, primarily with back leg straight) followed by 20 minutes of the activity of your choice: bike riding, roller blading, jogging, etc. DONE! CONGRATULATIONS BOMBSHELL!!

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times.

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12 and so on. Do NOT perform 4 sets of all four repetitions FOUR times. WORKOUT 2018 All Rights Reserved Created Exclusively for Bombshell Fitness by Shannon Dey SPECIAL INSTRUCTIONS When is noted, do not rest between exercises but rest 20-30 seconds after the is completed.