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We are already into week 4. LOVE exactly how rapid time is passing us by.
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This week is the last week of taking points easy. Following week we are going to increase a great deal of intensity however we are still visiting SLOWLY work our method to obtaining right into great shape.
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I honestly believe that slimming down is easy if you go ALL OUT. However exactly what I am aiming to do here is FORM my body. I wish to create a sexy number with womanly muscle mass that will make remaining lean EASY.
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Muscle burns more fat at remainder and also therefore will permit you to take pleasure in even more foods as well as take even more day of rests of the health club and still look FAB!
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My major goal is to shape my legs. I have actually had outstanding abdominal muscles (as well as I plan to obtain them back) yet my legs have actually never ever been rather where I want them to be.
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If I slim down too quickly, I will certainly be doing so at the expenditure of my muscle mass making me skinny. I do not want to be skinny, I wish to be hot as well as FIT.
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how to build muscle

Workout 1

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Bodyweight Hip Thrust (shoulders on bench/feet on the ground)

Push Up

1-leg Standing Calf Raising – toes neutral

.

Rest 60 seconds between sets

.

Heels Elevated Narrow Stance DB Squat – GO DEEP

Inverted Row

Seated Calf bone Raising – toes neutral

.

Rest 60 seconds between sets

.

Side-lying Leg Raise

Lying Leg Curl

Superset – Rope High Sheave Triceps Pressdown with Rope Low Pulley Curl

.

No rest between C, D, E

.

12-15

12-15

12-15

.

.

.

12-15

12-15

20

.

.

.

20-25

12-15

12-15 each

.

.

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

Workout 2

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Glute Bridge – shoulders on ground/foot on bench

1-Arm DB Shoulder Press

1-Leg Standing Calf Raise

.

Rest 60 seconds between sets

.

Dumbbell RDL

Wide Grip Lat Take down + 1-3 eccentric neutral hold chin up (3 second reducing)

Seated Calf Raise – toes pointed inward

.

Rest 60 seconds between sets

.

45 Degree Back Extension

Reverse crunch on floor

Left lift (for abs)

.

No rest between C, D, E

.

20-25

20-25

20-25

12-15

12-15

30

.

.

20

30

25

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

Workout 3

Order

Exercise

Reps

Sets

A1

A2

A3

.

*

.

B1

B2

B3

.

*

.

C

D

E

.

*

.

Single-Leg Hip Drive – shoulders on bench/foot on ground

Push up

1-Leg Standing Calf Raise – toes aimed outward

.

Rest 60 seconds between sets

.

Split Squat with front foot boost 6 inches. Obtain butt to ankle

Seated Low Wheel Row to Waistline – overhand grip

Seated Calf bone Raising – toes directed outward

.

Rest 60 seconds between sets

.

Russian Twists

Side-Bend

Palms Down DB Standing Side Raise

.

No rest between C, D, E

.

15-20

15-20

15-20

.

.

.

15-20

15-20

20-25

.

.

.

30

20/side

15-20

.

.

3

3

3

.

.

.

3

3

3

.

..

..

2

2

2

.

.

.

Workout 4

Cardio – same as last week but add 5 additional minutes:

What I want you to do below is 20-25 minutes of moderate strength on staircases, treadmill, run etc.

I did stairways again, 10 collections of ONE HUNDRED stairways (strolling up)