Stage 4 and the final stage for Female Body Breakthrough! This one is structured a little different in that each workout has different reps and sets. So in week one I did 4 sets of 5 with heavy weights and then the next workout will be 3 sets of 10 and then the 3rd will be 2 sets of 15 with lighter weights. Then you go through that rotation again.
|1. Plank with alternate arm/leg reach (on elbows)|
|2. Complex: Deadlift, High Pull, Push Press, Reverse Lunge|
|3A. Bulgarian Split Deadlift|
|3B. Single Arm Chest Press on ball|
|3C. Back Squat|
Yeah – that plank is flipping hard. Looks like this:
I was able to do it once I got the hang of it. Good thing I was using a mat, though 😀
The complex – I forgot how much I liked this. What it means is that you perform 8 reps of the deadlift, move right into a high pull and do 8 reps, move right into the push press with 8 reps and right into the reverse lunge and do 8 reps – all without stopping. This one is the same for the whole month where you rest a minute and repeat the complex 4 times. You do have to use a lighter bar for this and it gets your heartrate up there! I need to remember to rotate the complex in to my regular routines in the future.
|1. Crunches on stability ball|
|2. Complex: High Pull, Front Squat/Push Press, Back Squat, Good Morning|
|3B. Dumbbell Overhead Press with rotation|
|3C. Single Leg Deadlift (modified from a single leg squat)|
|3D. Bent Over Row|
Same deal here with the change in sets/reps each workout. Now this should last for a month, but because of biking cutting into my weekend lifting, I might go ahead and just extend the time and get in all 12 workouts since they are each different.
I do have to say that I am really tired of doing chin ups. Even with resistance – I don’t care for them. I don’t think I will bother with them ever again after this program is done. Too many good moves I like to do ones I don’t!