Pamela CYBAWA Plan April 2016

High Pamela

Structured workouts and nutrition still rules.

Both are equally important. And it all depends on our approach.

You’re at a really specific stage right now. So let’s get specific.

Your workouts

Grow your butt, shrink your waist (Round 2)

Upper butt focus (Will also boost the illusion of a smaller waist)

Watch the video above for a demonstration of the exercises.

The reps, sets and workout structure is below

You are lifting the right weight if you start failing at the last few reps on each set.

 

> Hyper extended standing/kneeling 45 degree donkey kick backs (Ankle weights or cable) – 15 reps each leg x 2 sets – Alternating legs, no rest between sets.

> Hyper extended standing (Dumbbell held at chest) lunges – 10 reps each leg x 2 sets

– Alternating legs, no rest between sets.

> Kneeling ‘high leg’ lifts – 15 reps each leg x 2 sets
– Alternating legs, no rest between sets.

 

Lower abs focus (It’s all about how you train them)

– Increased intensity

= 1 minute rest between exercises
= 30 second rest between sets
= Add ankle weights if you have them

> High tension 45 degree (2 x ankle weight) laying leg raises (Until failure for 2 sets)

> Super rep touch the toes – 20 reps x 2 sets

> Increased range of motion rotary hold – 3 sets each side

You’ll do all of the above exercises in one workout.

We’ll then switch variations of each of the exercises after around 6-10 workouts again.

 

Rules

– You must day one selfie
– Keep cardio to a minimum for now
– Do one ab exercise and one upper butt exercise everyday (Morning or night)

Nutrition

– All heavy carbs to be eaten before 2.00-3.00pm.