Session 12 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.

You will alternate between Session 11 and Session 12 during weeks 16-18 of the program.

Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.

Session program:
A1 – Seated dumbbell shoulder press
A2 – Dumbbell reverse lunge (first leg)
A3 – Dumbbell reverse lunge (second leg)
A4 – 45-degree chest-supported dumbbell row
A5 – Heel-elevated front-loaded dumbbell squat

B1 – Push-up from a high position
B2 – Shoulder-supported hip thrust with 120-degree flexed knees at top
B3 – Standing dumbbell lateral raise
B4 – Seated fixed-leg dumbbell trunk rotation

C1 – Abdominal crunch on floor with heels on bench
C2 – High knee sprint on the spot

Don’t forget to watch the ‘Strength & Conditioning Program Guide’ and ‘Exercise Execution’ videos before you start the program.

Download your complete workout PDF for Session 12 at the bottom of the 'Female Program' page.