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

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Gary Curtis
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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. 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 One: Legs/ Glutes / Chest/ Abs 3 x 15 (each leg) reverse lunge 3 x 10 (each leg) side to side step out squat 3 x 10 (each leg) side db glute raise 3 x 15 close stance db squat 3 x 15 db stiff leg deadlift 10 minute outdoor brisk walk 3 x 15 db chest press on stability ball 3 x 10 db fly on stability ball 1 x pushups to failure 3 x 30 stability ball crunches (hold db) 3 x to failure plank Take it outside: (a driveway or sidewalk of about 50 yards would be perfect) walking lunges one way (about 30) backward walk or jog to start (about steps) walking lunges one way with a shannon dey (about 30 steps) frog jump OR duck walk back to start high knees (about steps) walking squats down and walking squats back (may add a skip in between each squat) Repeat 3-4 times Day 2: Shoulders / Triceps 3 x 10 db french press 3 x 10 tricep bench dips (off of a bench, step or sturdy chair) 3 x 10 arnold press 3 x 10 (each way) bus driver : Repeat 3 times - Rest ONE minute between each new circuit 30 second duck walk 30 second high knees 30 second Bombshell Handle Band squat and press

3 3 x 15 (each arm) Bombshell Handle Band overhead tricep extension 3 x 15 db kickback 3 x 10 (each arm) one arm db press 3 x 12 db cheer press 1 x 30 Bombshell Slider mountain climbers 3 x 10 db lateral raise : Repeat 3 times - Rest ONE minute between each new circuit 30 second duck walk 30 second alien squat 30 second Bombshell Handle Band squat and press Day 3: Plyo / Abs 3 x 15 (each way) side to side step out squat 3 x 10 (each leg) stationary shannon dey (banded) 3 x 15 grasshoppers 3 x 15 booty lift 1 x 10 burpee 4 x 30 stability ball crunch 4 x 30 lower ab flutter kicks Repeat the following 3-4 times either on a treadmill or outside 5 minute brisk walk 1 minute walking lunge 1 minute walking shannon dey

4 Day 4: Back/ Biceps/ Calves 3 x 15 Bombshell Handle Band seated row 3 x 10 (each arm) db row 1 min brisk walk OR jog 1 minute brisk walk OR jog Repeat 3 times 3 x 15 (each arm) Bombshell Handle Band one arm bent over row 3 x 12 db pullthrough 3 x 10 bombshell banded double superman 3 x 15 db curl 3 x to failure Bombshell Handle Band bicep curl 3 x 15 weighted standing calf poppers (place two db's on shoulders) 3 x 30 standing calf raises holding db's (use step) 1 min jog OR brisk walk 1 min walking lunges 30 second high knees Repeat 3 times

5 Day 5: Glutes and Abs 3 x 15 (each leg) bombshell slider walking squats 3 x 15 (each leg) skater lunge 3 x 15 db sumo squat (banded) 3 x 15 db sumo squat low pulse (banded) 3 x 15 (each leg) bombshell banded glute kickback 3 x 10 (each leg) bombshell banded side lying outer thigh 3 x 20 bombshell banded booty dips 3 x 30 bombshell banded clam 3 x 50 stability ball crunches (hold db) 3 x to failure in and out abs Day 6: Bombshell Blaster Intervals We recommend a timer for the Bombshell Blaster Interval workout. Your timer on your phone will work perfectly. Remember - just do your best - get as many reps as you can - it will get easier!!! Bombshell Blaster #1-6 rounds for 3 minutes Grasshoppers for 20 seconds (banded) / Booty lift for 10 seconds (banded) Bombshell Blaster #2-6 rounds for 3 minuntes Bench over squats for 20 seconds/ either RECOVER for 10 seconds OR hold a low pulse for 20 seconds Bombshell Blaster #3-6 rounds for 3 minutes Duck Walks for 20 seconds (banded)/ hold low and wide squat pulses (banded) Bombshell Blaster #4-4 rounds for 2 minutes Bombshell slider tucks for 20 seconds/ in and out abs for 10 seconds minutes cardio of choice

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.