Week 1 | Day 3
Lower Body

- Squats
10 reps x 3 sets

- RDLs
10 reps x 3 sets

- Reverse Lunges
8-10 reps (each side) x 3 sets

- Hip Thrusts
15-20 reps x 3 sets

- Squat | RDLs
Burn Out, TF = Till Failure

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Squats

- Begin with dumbbells in each hand or hold one heavy dumbbell with feet hip width apart 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

RDLs

- Keep your chest up and hold dumbbells at the shoulders or by your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Complete desired reps then repeat on the opposite side

8-10 reps (each side) x 3 sets

Reverse Lunges

- Lay on your back and place the dumbbells/dumbbell on your hips
- Push through your heels bringing your hips up 
- Engage your glutes as you come up
- Lower back to starting position

Hip Thrusts

- Start with 1 squat
- Then right into 1 RDL

1 squat + 1 RDL = 1 rep

Burn out, work till failure

Squat | RDL

W1/D3 
Lower Body

W1/D1
Upper Body

W1/D2
HIIT

W1/D4
Core

W1/D5
Full Body (weighted)

W2/D1
Upper Body

W2/D2
HIIT

W2/D3
Lower Body

W2/D4
Core

W2/D5
Full Body

W3/D1
Upper Body

W3/D2
HIIT

W3/D3
Lower Body

W3/D4
Core

W3/D5
Full Body

W4/D1
Upper Body

W4/D2
HIIT

W4/D3
Lower Body

W4/D4
Core

W4/D5 Full Body

W5/D1
Upper Body

W5/D2 HIIT

W5/D3
Lower Body

W5/D4
Core

W5/D5
Full Body

W1/D3 Lower Body

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