Session 2 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 1 and Session 2 during weeks 1-3 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
Don’t forget to watch the ‘Strength & Conditioning Program Guide' and the ‘Exercise Execution’ videos in the education section before commencing the program.
Session program:
A1 – Push-up from a high position
A2 – Rear-foot-elevated dumbbell split squat (first leg)
A3 – Rear-foot-elevated dumbbell split squat (second leg)
B1 – Single-arm dumbbell row (first arm)
B2 – Single-arm dumbbell row (second arm)
B3 – Upper-back-supported hip thrust with 120-degree flexed knees at top
C1 – Hamstring curl with towel under heels
C2 – Seated dumbbell lateral raise
C3 – Plank on elbows
D1 – 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 2 at the bottom of the 'Female Program' page.
Session 3 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 4 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 3 and Session 4 during weeks 4-6 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
Session 5 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 5 and Session 6 during weeks 7-9 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, set...
