Page 84 - Kay Handyside - Fat to Flat Belly

Exercise Description Reps Sets Month 2 Month 3
Single leg Deadlift
With one leg on the floor you are going to hinge forwards meanwhile driving the other leg back behind you - this is like a normal deadlift but you do one leg at a time . Remember to drive ether hips back - hinge, slide them back then squeeze the bum and stand back straight again
10 per leg Body weight
3
15 reps x 3 sets
15, 12, 10 reps add a light weight
Single leg dead lift with the hand against a wall
The same as above but go side to a wall so you can balance
10 per leg
3
Try to advance to without the wall with perfect form
Add a light weight if you can do them without using the wall
PROGRAMME 5
THIS IS A TIMED CIRCUIT. Each week you repeat the circuit with the same exercises and the same weight ( if you are using one )
Your time should improve each week - note it !
Another way to evaluate your progress.
Also log your heart rate.
Poor sleep , bad nutrition and not adhering to the programme will impede results.