Fitness

Aussie Bod Countdown: 25 Days

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This workout has lead to me being crazy sore for days, seriously.

Also, I’m not naked in this photo…it’s a swimsuit guys.

Warm up:

  • 5 minutes on the treadmill – incline = 10, speed = 3.0
    • During this five minutes, include 3 rounds of side gallops, 30 steps each side.

Individual Exercise:

  • Single Leg – Leg Press
    • Set #1: 30 lbs, 10 reps each leg
    • Set #2: 40 lbs, 10 reps each leg
    • Set #3: 50 lbs, 10 reps each leg
    • Set #4: 60 lbs, 6 reps each leg (this is where it got difficult!)
    • Set #5: 60 lbs, 6 reps each leg

Superset One:

  • Standard Squat on Squat Rack:
    • Set #1: 75 lbs – 10 reps
    • Set #2: 75 lbs – 8 reps
    • Set #3: 75 lbs – 8 reps
    • Set #4: 85 lbs – 8 reps
    • Set #5: 95 lbs – 6 reps
  • High Knee Stationary Lunges:
    • Sets 1-3: 15lbs (x2 dumbbells) – 10 reps each leg
    • Sets 4 & 5: 25 lbs (x 2) – 7 reps each leg

Superset Two:

  • Straight Leg Deadlifts:
    • Set #1: 85 lbs – 8 reps
    • Set #2: 85 lbs – 8 reps
    • Set #3: 95 lbs – 7 reps
    • Set #4: 95 lbs – 7 reps
  • Single Leg Glute Bridges
    • Set #1: no weight – 10 reps each leg
    • Set #2: no weight – 10 reps each leg
    • Set #3: no weight – 10 reps each leg
    • Set #4: no weight – 10 reps each leg

Abs: Repeat circuit twice

Vertical Leg Lifts on ab machine: 15 reps + 15 second hold

Plank: 45 seconds

Toe Touches: 20 reps

Side Planks: 30 seconds each side

Russian Twists: 18 lbs – 30 reps

Meal Plan:

Pre workout snack – 1 slice of wholegrain toast with peanut butter

Post workout snack – protein shake

Breakfast – Bananaberry protein pancakes (recipe here)

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Lunch – Lemon Pepper Chicken with broccoli and sweet potatoes baked with coconut oil and tossed in cinnamon, sea salt, and powdered ginger.

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Dinner – Protein Shake (no time for dinner, late night at work).

Much love,

Ash

P.S. I miss Ab.

2 thoughts on “Aussie Bod Countdown: 25 Days

  1. I miss you and Abs! :(( thanks for this workout plan! I’ve been going to the gym daily since this semester has started and I sometimes don’t know what to do! I will use this well <33

    Like

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