Session 8 focuses on lower body and core exercises to help you gain muscle, build strength and burn fat.
You will alternate between Session 7 and Session 8 during weeks 10-12 of the program.
Watch the video to learn the correct exercise execution and session structure. This includes reps, sets, tempo and rest.
A1 – 45-degree chest-supported dumbbell row
A2 – Dumbbell split squat (first leg)
A3 – Dumbbell split squat (second leg)
B1 – 45-degree dumbbell press
B2 – Dumbbell Romanian deadlift
C1 – Dumbbell lateral raise
C2 – Heel-elevated dumbbell squat
D1 – Seated face pull with band
D2 – Dumbbell reverse lunge (alternating legs)
E1 – 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 8 at the bottom of the 'Female Program' page.