Welcome to Week 7 of the Body Assault Workout Program!
Remember, if you have any questions, leave a comment below, or go back to the first post where I answer some common ones and answer a few nutrition questions.
Links to the other weeks: Week 1, Week 2, Week 3, Week 4, Week 5, Week 6
WEEK 7
Monday – Legs
Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 12, or fast walk on treadmill to get your heart rate going.
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1) Barbell Squats– 15 reps (heavy) , no rest
Then do 20 pushups (on knees if you have to)
6 SETS
2) Dumbbell Bench Stepups – 20 reps (10 per leg), rest for 10 seconds
Then do 20 bench hop overs
4 SETS
3) Lying Leg Curls – 25 reps, rest for 10 seconds
Then do 30 toe touches
4 SETS
4) 1 Legged Cable Kickbacks – 15 reps (per leg, 30 reps total) **(so you do 15 kickbacks with right leg, then turn sideways and do the 15 outer thigh lifts with same leg, then switch legs)
Then alternate with 15 standing cable outer thigh leg lifts
3 SETS
Finisher – Dumbbell Walking Lunges (as many as you can do)
2 SETS
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