Day 7

This workout nearly killed me so make sure you have nothing that requires a lot of leg action for the few days following this program!

I’d love to know how you go doing it – don’t forget to tag me on Facebook and Instagram @naomiferstera

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1. Warm up

Gradually increasing your heart rate until you are puffing and sweaty

2. Circuit – 3 sets:

1st set 30 reps | 2nd set 20 reps | 3rd set 10 reps

Glute ab/add
Band hip thrusters
Bulgarian split squats
KB single leg deadlifts
Frog pumps
Pistol squats
Clam shell

3. Optional:

2 minute bike sprint
30 seconds rest
2 minute hill

4. Abs – 30 seconds each

Crunches
Crunch pulse
V crunch hold
V crunches
Bum hops
Heel taps
Side plank
Front plank
Side plank
Front plank

5. Stretch

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