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.