BBH Body Assault Workout Program – Week 12

by Kristine on April 12, 2014

in Blog, Workouts

BBH Body Assault_week 12

Welcome to Week 12 of the Body Assault Workout Program! This is the final week of the program!

I hope you’ve enjoyed the program, and will continue on with your workouts. There are 12 weeks of different workouts here, so you can go back, mix up the weeks and create a whole new program!

Due to the great response, I’m going to continue posting workouts. I’ll be focusing on more home workouts, and with summer coming, workouts that can be done outdoors in your backyard…and your kids can join in too!

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, Week 8, Week 9, Week 10, Week 11

WEEK 12

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.
——–

1) Smith Machine Squats – 15 reps
Then do 10 reps (per leg) smith machine lunges , rest for 20 seconds
5 SETS

2) Curtsy Lunges – 20 reps per leg
Then do 20 bench stepups
4 SETS

3) Lying Leg Curls – 15 reps
Then do 20 Dumbbell Walking Lunges
4 SETS

4) Barbell Stiff Legged Deadlifts – 15 reps
Then do 15 dumbbell plie squats
4 SETS

5) 1 Legged Cable Kickbacks- 15 reps per leg
Then do 15 reps outer thigh machine
4 SETS

Tuesday – Shoulders

Warm up – 5-10 minutes on cardio equipment of choice at level 10 to 15, or fast walk or light job on treadmill to get your heart rate going.
———-

1) Standing Palm-In One-Arm Dumbbell Press -12 reps
Then do 12 squat presses
4 SETS

2)  Dumbbell Side Lateral Raises – 15 reps
Then do 15 Upright Rows
4 SETS

3) One Arm Side Laterals – 15 reps
Then do 40 mountain climbers
4 SETS

4) Reverse Flies with Dumbbells- 15 reps, no rest
Then do 25 split lunge jumps
4 SETS

5) Reverse Machine Flyes – 12 reps
Then do 15 Front Plate Raises
4 SETS

[click to continue…]

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