A1 - Single Leg Squat

SETS - 2

TIME - 120 Seconds Each Side 

REST - Superset with A2

Time Under Tension

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Manipulate the tempo here on every exercise. The lowering phase of each lift is where you are going to feel the burn. Take 4s each time on this lowering phase. You can use a chair for the Single Leg Squats and RFESS if you don't have a box and is also perfect if you have a single DB or KB then this workout can still be completed. But keep the tempo controlled to really get the benefits with this workout. This is about working for time rather than reps, to help ensure the tempo can be controlled.

A2 - DB Row

SETS - 2

TIME - 90 Seconds Each Side

REST - N/A 

b1 - DB Single Leg RDL

SETS - 2

TIME  - 120 Seconds Each Side

REST -  Superset with B2

B2 - SPlit Stance Overhead press

SETS - 2

TIME  - 90 Seconds Each Side

REST -  N/A

C1 - DB Rear Foot Elevated SPlit Squat

SETS - 2

TIME. - 120 Seconds Each Side

REST -  Superset with C2

C2 - Push Ups

SETS - 2

TIME  - 90 Seconds

REST -  N/A

D1 - Reverse Plank Press

SETS - 2

TIME - 60 Seconds Each Side

REST -  Superset with D2

D2 - Hollow Hold

SETS - 2

TIME - 90 Seconds

REST -  N/A

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