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DOING THIS WORKOUT! Workout # 1 Circuit Resistance Training– Perform 4 Circuits; the first circuit use only body weight (warm up); the other three you will use weights. Keep in mind the heavier the weight the more muscle you will build. No rest between exercises; rest 30 seconds between circuits. 1) Squats (wide stance squats) 12 reps 2) Stiff Legged deadlifts 12 reps 3) Walking lunges 12 reps each leg 4) Spartan Bow 12 reps total…6 each leg 5) Plié dumbbell squats 12 reps 6) Step-ups 12 reps 7) Good Mornings (hold a dumbbell at your chest or use a barbell as in the video) Split Squats (body weight) 10 reps Workout #2 Heavy Resistance Training –Perform 2-3 sets of each exercise with 1-2 minutes rest between sets. Here you will lift heavy (as heavy as possible while maintaining correct form) and do fewer reps. 1) Split Squats (body weight) 20 reps total…1 set only. Rest 30 seconds before beginning #2. 2) Spartan Bow 20 reps total, 10 each leg…1 set only. No rest before moving to next exercise. 3) Dumbbell Squat to a Bench 6-8 reps 4) Stiff Legged deadlifts 8 reps 5) Front squats with dumbbells (in the video she uses kettle bells which is fine but dumbbells work just as well) 6-8 reps 6) Dumbbell squats 6-8 reps 7) Calf raises 8 reps Five minutes of stretching after your workout will help to alleviate DOM’s…Delayed Onset of Muscle soreness.

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