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Davina Ward's Intense Abs & Quads Workout

Davina Ward's Intense Abs & Quads Workout

UKBFF British Finalist, Miami Pro World Champ and personal trainer, Davina Ward, has created a killer quads and abs workout just for PROMiXX fans.

This quick workout is sure to get your blood pumping and tone your quads and abs to perfection.

  

Quads

 

Sets

Reps

Rest between sets

Comments

Leg Extensions

15-20

4

45 seconds

This is the warm up so go heavy, but don’t reach your failure

Hack Squats

6

8

60 seconds

Make sure that you are always pushing with your heels, and not your toes.  Change your foot position on every set to ensure you hit different parts of your quads

Walking Dumbbell Lunges

4

30

2 minutes

 

Squat

4

10

 

Ensure you start with a light weight to get the correct form, keep your chest out and arch your back slightly.  Feet should be shoulder width apart, push with your quads and keep the weight on your heels, if you start rounding your back through a set then drop the weight as it is too heavy, 60 seconds rest between sets

Leg Press

3

20

60 seconds

As with the hack squat, change your foot position on each set so you hit different parts of your quads. 

Sissy Squats

3

15

60 seconds

 

 

Abs

 

Sets

Reps

Rest between sets

Comments

Cable Crunch

4

20 to the front, 20 to the left, 20 to the right

60 seconds

 

Seated Barbell Twist

3

50

60 seconds

 

Weighted Decline Crunch

4

25

60 seconds

 

 

Let us know how you got on on Twitter and Facebook.

Visit www.davinaward.com for more information and help with your training.


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