Smith machine squats
Warm up set 20-30 reps 10 KG
12-15 reps 20 KG
10-12 reps 30 KG superset with step ups on bench holding 2 6 KG dumbbells 12 reps each leg
Repeat x 3
Ugh it was so hard!
Kickbacks on machine with 17 KG
15 reps each leg and then drop set to failure
The sweat was literally falling off me by this stage.
Boxing circuits 30 secs of each
Jabs
Bosu ball jumps
2 jabs/ 2 hooks
Bosu ball jumps
2 jabs/hooks/upper cuts
Repeat x 3 and superset with jumping squats
Ab circuit 30 secs of each
Glute bridges with leg raise
Leg raises
Repeat x 3
Mountain climbers
V sit flutter kicks
Repeat x 3
Plate twist crunches with 5 KG
Repeat x 3
Russion twists with 5 KG
Plank
Repeat x 3
Stretch out. I felt amazing after this work out. I think I sweat more in this one than in any other. And when you feel so good after that's always a great sign. The ab work out was really good too, I had a really intense burn in my abs doing it. The trainer encouraged me to do all the moves really slowly and feel the burn rather than rushing. He always reminds me to do this with all my moves as otherwise I rush too much because you want it over with haha. But not I'm trying really to focus on slowing it down as it's so much more effective. I will be working out every day now as I leave for holiday in a week today! I'm so excited. My hard work will pay off :)