Well done to everyone who has followed the plan so far keep up the great work! and Welcome to week for of the Bikini Body Challenge. Remember you can see all of the circuits on the ilu Fitwear youtube channel; subscribe here: https://youtube/channel/UC29x7HbN9TWQtjQe1kpdpvg Week 4 Training Programme Equipment Needed: Two 2/3 kg dumbbells, paper plate, gliding disc or dish towel, bench or step Circuit 1: 1. Burpee with Overhead dumbbell press : Perform a burpee as usual and as you come up, grab the dumbbells and perform a shoulder press 2. Gliding back lunges 20 reps on each leg : Feet hip width apart, with one foot on the glider, glide backwards into a lunge position and power back up. 3. Decline press-up : Go into a press-up position with feet elevated on a step or bench. Perform press-up. Remember to brace the core. Circuit 2: 1. Mountain Climbers : Go into a press-up position and bring the knee in towards to chest, alternating legs 2. Side Lunge with dumbbell bicep curl 20 reps on each side : Perform a lunge to the side and as you come up lift the leg up and engage the abdominals while performing a bicep curl 3. Plank on hands with leg lifts : Go into a plank position on the hands. Lift the leg up in a straight position, alternating legs Circuit 3: 1. Skipping : Skip with a skipping rope or on the spot 2. Dips on one leg 20 reps on each leg 3. Back lunge with rotation : Lunge towards the back, bring the knee up and rotate to the side of the raised knee
Posted on: Tue, 22 Jul 2014 21:14:08 +0000
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