Phase 1: Days 9 and 19 - Guns 'n' Buns
Equipment Needed
- Dumbbells
- Bench/chair/box
Repeat circuits three times through. Rest 90 seconds between rounds.
For Day 19 – Really try to push yourself through those squat holds; and with those eccentric movements I want you to really focus on the mind-muscle connection, resisting gravity the whole way down.
Circuit 1 – Buns
Note: Don’t rise until all three parts of this circuit are completed.
- Squat Hold – 15 seconds
- Squat Pulse – 15 seconds
- Squat Hold – 15 seconds
Circuit 2 – Arms
Note: Do each exercise in this circuit with a fast contraction and a s...