Page 14 - THE 8 WEEK SHRED PROGRAM - Worksheet

The 8 Week Shred Program

PHASE 1 WORKOUTS (CONT.)

4 rounds of 20: Dumbbell Side Bends

Hold a dumbbell in each hand with arms extended down by your hips.
Slowly bend at the waist toward the left dumbbell and repeat on the

other side.

4 rounds of 10: Leg Lifts

Lie on your back with hands wedged under your lower back for
support. Lift legs straight into the air so your body is at a 90 degree
angle, with the bottom of your feet facing the ceiling. Slowly lower
feet toward the ground, stopping before your lower back begins to
arch. Pull belly button toward spine to tighten abs and bring the legs
back up to an upright position.

4 rounds of 10: Exercise Ball Pikes

From the start of a push-up position in a high plank, bring the front
of the shins up to rest on the top of an exercise ball. Bring the hips
up toward the ceiling so that the ball rolls forward toward your chest
and you end with your body in an upside down “V” position with the

tops of your feet resting on the ball. Slowly lower down to a straight
plank position.

| GOLDSGYM.COM 14