Pamela CYBAWA Plan March 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.

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 (We’ll set the structure once you let me know what you’re doing in your current workouts)

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

 

> Hyper extended standing leg lifts (Ankle weights or cable) – 30 reps each leg x 2 sets – Alternating legs, no rest between sets.

> Super rep feet raised quadruped hip extension (Add ankle weights if you can) – 15 reps each leg x 2 sets
– Alternating legs, no rest between sets.

> Super rep 45 degree laying abductions (Add ankle weights if you can) – 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
= All exercises till failure
= Add ankle weights if you have them

> Knee to elbow twist (Until failure for 2 sets)

> The hardest bicycles variation with super rep + 5 second hold at each rep (Until failure for 2 sets)

> Hand raised mountain climbers (Until failure for 2 sets)

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.

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)
– You have to let me know what you do in your current workouts.

Nutrition

– All heavy carbs to be eaten before 2.00-3.00pm for at least 14-21 days.

Now let’s work!