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.

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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 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. 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 3 x 12, 10, 8 leg extensions to failure 3 x 12, 10, 8 leg curls to failure 3 x 15 hack squat or leg press with feet in middle of platform (optional: hold reps 5, 10 and 15 for a count of FIVE at bottom of repetition) 10 minutes on bike at moderate resistance and high speed 3 x 15 wide stance smith machine squat OR leg press with feet high and wide on platform 3 x 10 (each leg) one leg stiff leg deadlift 10 minutes walking on treadmill with an 15 rail squats at the end of every 60 seconds 3 x 10 (each leg) smith machine half butt squat 3 x 12 (each leg) skater lunge 2 x 50, 70 bombshell banded booty dip 3 x 20, 25, 30 calf machine of choice 10 minutes OR until entire workout equals minutes on stairmaster or stepmill (optional: banded) DAY 2: Cardio/Abs Treadmill: 5 minutes brisk walk 100 steps shannon dey 50 steps walking lunges 5 minute brisk walk holding 5lb dumbbells Optional: 1 minute sprint Repeat to 30 minutes total minutes brisk walk or jog on treadmill 30 stability ball crunches 15 bombshell slider pikes repeat 6 times through 10 minutes lower body stretching

3 DAY 3: Upper Body/Bombshell Booty 3 x 15, 12, 10 wg pull downs 3 x 15, 12, 10 reverse grip standing lat pulldown 3 x 10 (each arm) one arm cable row 10 minutes on ellyptical with arms OR: 1 minute Jump Rope 30 second Mountain Climbers 10 (each leg) Reverse Lunge and Kick 1 minute Jump Rope 15 Push-ups 15 Squat Jumps or wide low squats (banded) 10 (each leg) Reverse Lunge and Kick 30 second Mountain Climbers 50 lower ab flutter kicks (banded) REPEAT 3 x 8 (each way) bench over pushup 3 x to failure pushup OR pop pushup (advanced: bombshell slider pop pushup) 10 minutes on rowing machine 3 x 12, 10, 8 db press 3 x to failure bombshell handle band lateral raise 3 x 8 db french press 3 x to failure (at least 10 reps) db kickback 10 minutes on bike performing ten db curl to a shoulder press at the end of each minute 3 x 12, 10, 8 db curl 3 x to failure tricep bench dips (optional: place plate in lap) 4 x 11 (each leg) butt machine with no rest between legs or sets Optional: cardio machine of choice until entire workout equals minutes

4 DAY 4: Cardio/Abs minutes OR until 400 calories have been burned on cardio machine of choice 30 stability ball crunches 15 bombshell slider pikes repeat 6 times through 10 minutes lower body stretching DAY 5: Bombshell Booty/Calves 3 x 20 wide low smith machine squats 3 x 10 (each leg) side to side step out squat (banded) 3 x 15 wide low squat pulse (banded) 10 minutes on treadmill alternating between one minute jog and one minute lunge 4 x 12 barbell or smith machine booty dips (banded) 10 minutes on ellyptical at high resistance 3 x 12 cable squat 3 x 10 cable stiff leg deadlift 10 minutes on step mill (optional: banded) 3 x 10 hamstring curl for butt with three pulses at top 3 x 25 cable ab crunches 3 x to failure hanging leg raises 3 x to failure plank Optional: 10 minutes on ARC trainer OR until entire workout equals minutes

5 Optional DAY 6: At Home or Gym Upper Body 3 x 15 (each arm) db squat and pull 3 x 20 Bombshell Handle Band overhead press 3 x 10 (each arm) crossover rg db front raise 3 x 10 (each arm) bombshell bandle band front raise 3 x 8 db shoulder combo (1 x db front raise + 1 x db lateral raise = one rep) 3 x 20 db curl 3 x 15 (each arm) Bombshell Handle Band overhead triceps extension 3 x 20 steps crab walk 3 x 15 tricep dips (use a sturdy chair, step or an aerobic bench) Optional: 20 minutes walking outside at a brisk pace with dumbbells followed by minutes on an outdoor bike ride

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

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

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