Created Exclusively for Bombshell Fitness by Shannon Dey

WORKOUT             ©2021 All Rights Reserved
    Created Exclusively for Bombshell Fitness by Shannon Dey
SPECIAL INSTRUCTIONS
When superset is noted, do not rest between exercises but rest 20-30 seconds after
the superset is completed.
Move quickly between exercises in a superset. There should be little to no time lapse
between supersets.
If an exercise is listed without a superset, rest 30 seconds before repeating the
exercise.
Use a weight that is difficult but obtainable to get all the required reps.
In sets where the reps decline add weight in lower rep sets.
In sets where the reps increase, reduce the weight in higher rep sets.
If you don’t know the exercise, consult the BSF Exercise Library and then contact BSF
Live Chat. Don’t assume or substitute the exercise.
Perform the exercises at a brisk safe pace. Do not perform them slowly.
Always warm up with light weights for 2 sets of 20 and stretch before beginning a
new body part or starting a workout.

4 x 20 of any exercise means: FOUR sets of TWENTY repetitions of the exercise

4 x 15, 12, 10, 8 means ONE set of 15 followed by ONE set of 12
and so on. Do NOT perform 4 sets of all four repetitions FOUR
times.

Bombshell Sliders, Bombshell Handle Bands, Bombshell Jump Rope and
Bombshell B-Banded sets available at: www.b-couture.boutique
NOTE: Until you get USED to the SLIDERS - make sure that you HOLD ON
to something when using to ASSURE your BALANCE

CAUTION: If at any time you feel pain, faint, dizzy, nauseous, muscle
weakness, experience elevated heart rate or any other adverse physical
symptoms please STOP workout immediately and consult your
Healthcare Provider.

DAY 1: Legs/Bombshell Booty/Calves
4 x 12, 10, 8, 20 leg curls to failure

4 x 15 wide smith machine squat, lever squat or leg press (hold reps 5, 10 and 15 for a
count of FIVE at bottom of repetition)

10 minutes on stepper (pedals) (optional: banded band above knees)

4 x 10 Cable sumo squats
superset
4 x 10 Cable stiff leg deadlifts with Feet Together

10 minutes on treadmill with 20 rail squats (no weight, stand on rails - hold on to
treadmill) at the end of every two minutes

Perform the following superset all on one leg, then the other:
4 x 12 (each leg) db reverse lunges
superset
4 x 12 (each leg) slider reverse lunges

4 x 10 smith machine or barbell booty dip / hip thrust (optional: banded band above
knees)

3 x 10 leg extension
superset
3 x 10 leg extension 8-second negatives

4 x 20 calf machine of choice

10 minutes OR until entire workout equals 90 minutes on stairmaster or arc trainer
leaning OVER machine to target glute/hamstrings

DAY 2: Cardio/Abs
Treadmill:
  5 minutes brisk walk
  2 minutes shannon dey
  2 minutes walking lunges
  1 minute side skip right
  5 minutes walk backward
  1 minute side skip left
  5 minute jog
  2 minutes shannon dey
  1 minute sprint
  1 minute recover on rails
  Repeat to 30 minutes total

30 minutes brisk walk or jog on treadmill

10 - 15 lying leg raises
15 bombshell slider pikes
repeat 6 times through

10 minutes lower body stretching

DAY 3: Upper Body/Bombshell Booty
4 x 12, 10, 8, 6 rg pull downs
superset
4 x 15 wg standing lat pulldown

3 x 15 incline chest press
superset
3 x to failure pop pushup (advanced: bombshell slider pop pushup)

10 minutes on rowing machine

4 x 12, 10, 8, 6 db shoulder press

4 x 15 seated db lateral raise
superset
4 x 10 standing rg diagonal front raise

1 minute Jump Rope
30 second Mountain Climbers
10 (each leg) Reverse Lunge and Kick
1 minute Jump Rope
10 Push-ups
15 Squat Jumps or Sumo Squat
10 (each leg) Reverse Lunge and Kick
30 second Mountain Climbers
50 lower ab flutter kicks
REPEAT 2x

4 x 10 each alternating bicep curl
superset
4 x 10 db french press

4 x 15 high rope rear delt pulls

4 x 15 (each leg) butt machine with no rest between legs or sets

DAY 4: Cardio/Abs
50-60 minutes OR until you burn 500 calories on ANY cardio machine

25 stability ball crunches
25 stability ball ab pull ins
repeat 5 times through

10 minutes lower body stretching

DAY 5: Bombshell Booty/Calves
4 x 15 leg press with feet high and together
superset
4 x 15 stability ball leg curls

10 minutes on treadmill on high incline alternating between one minute walk and one
minute lunge

4 x 20 - 30 steps barbell walking lunges with back leg straight

5 x 12 db sumo squat between two benches
superset
5 x 20 sumo squat low pulses

10 minutes on step mill (optional: banded above knees)

4 x 10 hamstring curl for butt with three pulses at top
superset
4 x 10 (each leg) hamstring curl machine donkey kickback

4 x 15 cable kickbacks
superset
4 x 20 cable kickback high pulse
superset
4 x 15 cable side kicks

4 x 15, 12, 10, 8 calf machine of choice
superset
4 x 50 calf poppers

10 minutes on ARC or elliptical trainer

Optional DAY 6: At Home or Gym Upper Body
4 x 15 bent over row
superset
4 x 20 Bombshell Handle Band overhead press

1 x 20 close stance squat or narrow squat jumps

4 x 10 (each arm) crossover rg front raise
superset
4 x 10 both arms handle band front raise
superset
4 x 8 shoulder combo (1 x db front raise + 1 x db lateral raise = one rep)

1 x 20 wide stance db squat or wide squat jumps

4 x 15 handle band overhead triceps extension
superset
4 x 15 handle band bicep curls

1 x 20 close stance squat or narrow squat jumps

3 x 20 steps crab walk (optional: banded above knees)
superset
3 x 15 tricep dips (use a sturdy chair or bench)

1 x 20 wide stance db squat or wide squat jumps

Optional: 30 - 45 minutes walking outside at a brisk pace or jogging, or an outdoor
bike ride