Venus Index Workout Cycle 1

Venus Index Workout Week 1 Days 1 & 2 Week 1 Day 1 Exercise Push Ups Curtsy Lunge Step Up and Press Dips Bowler Squat Plank One arm dumbbell row T-Bend Squat and Lateral Raise

Sets 3 3 3 3 3 3 3 3 3

Reps 10 10 10 10 10 60 seconds 10 10 10

Rest (Secs) 60 60 60 60 60 60 60 60 60

Week 1 Day 2 Exercise Curtsy Lunge Step Up and Press Double Raise T-Bend Squat and Lateral Raise One arm dumbbell row Dumbbell Squat Side Plank Dips

Sets Reps Rest (Secs) 3 10 60 3 10 60 3 10 60 3 10 60 3 10 60 3 10 60 3 10 60 3 30 seconds per side 60 3

10

60

Venus Index Workout Week 1 Day 3

Week 1 Day 3 Exercise T-Bend Dips Curtsy Lunge Step Up and Press Double Raise Stiff Leg Deadlift Side Plank Dumbbell Row & Kickback Dumbbell Squat

Sets Reps Rest (Secs) 3 10 60 3 10 60 3 10 60 3 10 60 3 10 60 3 10 60 3 30 seconds per side 60 3 10 60 3 10 60

Venus Index Workout Week 2 Day 1 Week 2 Day 1 Exercise

Sets

Reps

Rest (Secs)

Push Ups

1

10

60

Bent Dumbbell Row

1

10

60

Upright Row

1

10

60

Push Ups

1

10

60

Bent Dumbbell Row

1

10

60

Upright Row

1

10

60

Push Ups

1

10

60

Bent Dumbbell Row

1

10

60

Upright Row

1

10

60

Reverse Lunges

1

10

60

Stiff Leg Deadlift

1

10

60

Bulgarian Split Squat

1

10

60

Reverse Lunges

1

10

60

Stiff Leg Deadlift

1

10

60

Bulgarian Split Squat

1

10

60

Reverse Lunges

1

10

60

Stiff Leg Deadlift

1

10

60

Bulgarian Split Squat

1

10

60

Plank

1

60 seconds

60

Stability Ball Roll Out

1

10

60

Squat and Press

1

10

60

Plank

1

60 seconds

60

Stability Ball Roll Out

1

10

60

Squat and Press

1

10

60

Plank

1

60 seconds

60

Stability Ball Roll Out

1

10

60

Squat and Press

1

10

60

Venus Index Workout Week 2 Day 2 Week 2 Day 2 Exercise

Sets

Reps

Rest (Secs)

Dumbbell Squat

3

10

60

Reverse Lunges

3

10

60

Stiff Leg Deadlift

3

10

60

Dumbbell Squat

3

10

60

Reverse Lunges

3

10

60

Stiff Leg Deadlift

3

10

60

Dumbbell Squat

3

10

60

Reverse Lunges

3

10

60

Stiff Leg Deadlift

3

10

60

Step Up and Press

3

10

60

Plank

3

60 seconds

60

Stability Ball Roll Out

3

10

60

Step Up and Press

3

10

60

Plank

3

60 seconds

60

Stability Ball Roll Out

3

10

60

Step Up and Press

3

10

60

Plank

3

60 seconds

60

Stability Ball Roll Out

3

10

60

Curl and Press

3

10

60

Push Ups

3

10

60

Bent Dumbbell Row

3

10

60

Curl and Press

3

10

60

Push Ups

3

10

60

Bent Dumbbell Row

3

10

60

Curl and Press

3

10

60

Push Ups

3

10

60

Bent Dumbbell Row

3

10

60

Venus Index Workout Week 2 Day 3 Week 2 Day 3 Exercise

Sets

Reps

Rest (Secs)

T-Bend

1

10

60

Step Up and Press

1

10

60

Plank

1

60 seconds

60

T-Bend

1

10

60

Step Up and Press

1

10

60

Plank

1

60 seconds

60

T-Bend

1

10

60

Step Up and Press

1

10

60

Plank One arm dumbbell row

1 1

60 seconds 10

60 60

Curl and Press

1

10

60

Push Ups

1

10

60

One arm dumbbell row

1

10

60

Curl and Press

1

10

60

Push Ups

1

10

60

One arm dumbbell row

1

10

60

Curl and Press

1

10

60

Push Ups

1

10

60

Curtsy Lunge

1

10

60

Dumbbell Squat

1

10

60

Reverse Lunges

1

10

60

Curtsy Lunge

1

10

60

Dumbbell Squat

1

10

60

Reverse Lunges

1

10

60

Curtsy Lunge

1

10

60

Dumbbell Squat Reverse Lunges

1 1

10 10

60 60

Venus Index Workout Week 3 Day 1 Week 3 Day 1

Exercise Push Ups Bulgarian Split Squat

Sets 1 1

Reps 10 10

Rest (Secs) 60 60

Stability Ball Curl Up Push Ups Bulgarian Split Squat

1 1 1

10 10 10

60 60 60

Stability Ball Curl Up Push Ups Bulgarian Split Squat

1 1 1

10 10 10

60 60 60

Stability Ball Curl Up

1

10

60

Dumbbell Row & Kickback Bowler Squat Reverse Lunge and Press Dumbbell Row & Kickback Bowler Squat Reverse Lunge and Press Dumbbell Row & Kickback Bowler Squat Reverse Lunge and Press Curl and Press T-Bend Stability Ball Roll Out Curl and Press T-Bend Stability Ball Roll Out Curl and Press T-Bend Stability Ball Roll Out

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60

Venus Index Workout Week 3 Day 2 Week 3 Day 2 Exercise

Sets

Reps

Rest (Secs)

T-Bend

1

10

60

Dumbbell Row & Kickback

1

10

60

Bulgarian Split Squat

1

10

60

T-Bend Dumbbell Row & Kickback Bulgarian Split Squat T-Bend

1 1 1 1

10 10 10 10

60 60 60 60

Dumbbell Row & Kickback Bulgarian Split Squat Reverse Lunge and Press Dips Stiff Leg Deadlift Reverse Lunge and Press Dips Stiff Leg Deadlift Reverse Lunge and Press Dips Stiff Leg Deadlift Stability Ball Curl Up Curl and Press Bowler Squat Stability Ball Curl Up Curl and Press Bowler Squat Stability Ball Curl Up Curl and Press

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60

Bowler Squat

1

10

60

Venus Index Workout Week 3 Day 3 Week 3 Day 3

Exercise Bowler Squat Stability Ball Curl Up Dips Bowler Squat Stability Ball Curl Up Dips Bowler Squat Stability Ball Curl Up Dips Stiff Leg Deadlift Plank Curl and Press

Sets 1 1 1 1 1 1 1 1 1 1 1 1

Reps 10 10 10 10 10 10 10 10 10 10 10 10

Rest (Secs) 60 60 60 60 60 60 60 60 60 60 60 60

Stiff Leg Deadlift Plank Curl and Press Stiff Leg Deadlift Plank Curl and Press One-Leg Get Ups T-Bend One arm dumbbell row One-Leg Get Ups T-Bend One arm dumbbell row One-Leg Get Ups T-Bend One arm dumbbell row

1 1 1 1 1 1 1 1 1 1 1 1 1 1 1

10 10 10 10 10 10 10 10 10 10 10 10 10 10 10

60 60 60 60 60 60 60 60 60 60 60 60 60 60 60

Venus Index Workout Week 4 Day 1 Week 4 Day 1 Exercise

Sets

Reps

Rest (Secs)

Push Ups

1

10

60

Curtsy Lunge

1

10

60

Step Up and Press

1

10

60

Bent Dumbbell Row

1

10

60

Dumbbell Squat

1

10

60

Stability Ball Roll Out

1

10

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Plank

1

60 seconds

60

Push Ups

1

10

60

Curtsy Lunge

1

10

60

Step Up and Press

1

10

60

Bent Dumbbell Row

1

10

60

Dumbbell Squat

1

10

60

Stability Ball Roll Out

1

10

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Plank

1

60 seconds

60

Push Ups

1

10

60

Curtsy Lunge

1

10

60

Step Up and Press

1

10

60

Bent Dumbbell Row

1

10

60

Dumbbell Squat

1

10

60

Stability Ball Roll Out

1

10

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Plank

1

60 seconds

60

Venus Index Workout Week 4 Day 2 Week 4 Day 2 Exercise

Sets

Reps

Rest (Secs)

Curtsy Lunge

1

10

60

Stability Ball Roll Out

1

10

60

Dips

1

10

60

Bulgarian Split Squat

1

10

60

Side Plank

1

30 seconds per side

60

Bent Dumbbell Row

1

10

60

Bowler Squat

1

10

60

Step Up and Press

1

10

60

Double Raise

1

10

60

Curtsy Lunge

1

10

60

Stability Ball Roll Out

1

10

60

Dips

1

10

60

Bulgarian Split Squat

1

10

60

Side Plank

1

30 seconds per side

60

Bent Dumbbell Row

1

10

60

Bowler Squat

1

10

60

Step Up and Press

1

10

60

Double Raise

1

10

60

Curtsy Lunge

1

10

60

Stability Ball Roll Out

1

10

60

Dips

1

10

60

Bulgarian Split Squat

1

10

60

Side Plank

1

30 seconds per side

60

Bent Dumbbell Row

1

10

60

Bowler Squat

1

10

60

Step Up and Press

1

10

60

Double Raise

1

10

60

Venus Index Workout Week 4 Day 3 Week 4 Day 3 Exercise

Sets

Reps

Rest (Secs)

Squat and Press

1

10

60

Dips

1

10

60

Curtsy Lunge

1

10

60

Side Plank

1 30 seconds per side

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Stability Ball Roll Out

1

10

60

One Arm Dumbbell Press

1

10

60

Stiff Leg Deadlift

1

10

60

Squat and Press

1

10

60

Dips

1

10

60

Curtsy Lunge

1

10

60

Side Plank

1 30 seconds per side

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Stability Ball Roll Out

1

10

60

One Arm Dumbbell Press

1

10

60

Stiff Leg Deadlift

1

10

60

Squat and Press

1

10

60

Dips

1

10

60

Curtsy Lunge

1

10

60

Side Plank

1 30 seconds per side

60

Double Raise

1

10

60

Bulgarian Split Squat

1

10

60

Stability Ball Roll Out

1

10

60

One Arm Dumbbell Press

1

10

60

Stiff Leg Deadlift

1

10

60