Venus Index Workout Week 5 Days 1 & 2 Week 5 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 12 10 60 seconds 10 10 10
Rest (Secs) 60 60 60 60 60 60 60 60 60
Week 5 Day 2 Exercise
Sets
Reps
Rest (Secs)
Curtsy Lunge
3
10
60
Step Up and Press
3
10
60
Double Raise
3
10
60
T-Bend
3
10
60
Squat and Lateral Raise
3
10
60
One arm dumbbell row
3
10
60
Dumbbell Squat
3
10
60
Side Plank
3
30 seconds per side
60
Dips
3
12
60
Venus Index Workout Week 5 Day 3 Week 5 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 3 3 3 3 3 3 3 3 3
Reps 10 12 10 10 10 10 30 seconds per side 10 10
Rest (Secs) 60 60 60 60 60 60 60 60 60
Venus Index Workout Week 6 Day 1 Week 6 Day 1 Exercise Push Ups Bent Dumbbell Row Upright Row Push Ups Bent Dumbbell Row Upright Row Push Ups Bent Dumbbell Row Upright Row Reverse Lunges Stiff Leg Deadlift Bulgarian Split Squat Reverse Lunges Stiff Leg Deadlift Bulgarian Split Squat Reverse Lunges Stiff Leg Deadlift Bulgarian Split Squat Plank Stability Ball Roll Out Push Ups Plank Stability Ball Roll Out Squat and Press Plank Stability Ball Roll Out
Venus Index Workout Week 6 Day 2 Week 6 Day 2 Exercise
Sets
Reps
Rest (Secs)
Dumbbell Squat
3
10
60
Reverse Lunges
1
12
60
Stiff Leg Deadlift
3
10
60
Dumbbell Squat
3
10
60
Reverse Lunges
1
12
60
Stiff Leg Deadlift
3
10
60
Dumbbell Squat
3
10
60
Reverse Lunges
1
12
60
Stiff Leg Deadlift
3
10
60
Step Up and Press
3
10
60
Plank
1
75 Seconds
60
Stability Ball Roll Out
3
10
60
Step Up and Press
3
10
60
Plank
1
75 Seconds
60
Stability Ball Roll Out
3
10
60
Step Up and Press
3
10
60
Plank
1
75 Seconds
60
Stability Ball Roll Out
3
10
60
Curl and Press
3
10
60
Push Ups
3
12
60
Bent Dumbbell Row
3
10
60
Curl and Press
3
10
60
Push Ups
3
12
60
Bent Dumbbell Row
3
10
60
Curl and Press
3
10
60
Push Ups
3
12
60
Bent Dumbbell Row
3
10
60
Venus Index Workout Week 6 Day 3 Week 6 Day 3 Exercise
Sets
Reps
Rest (Secs)
T-Bend
1
10
60
Step Up and Press
1
10
60
Plank
1
75 Seconds
60
T-Bend
1
10
60
Step Up and Press
1
10
60
Plank
1
75 Seconds
60
T-Bend
1
10
60
Step Up and Press
1
10
60
Plank
1
75 Seconds
60
One arm dumbbell row
1
10
60
Curl and Press
1
10
60
Push Ups
1
12
60
One arm dumbbell row
1
10
60
Curl and Press
1
10
60
Push Ups
1
12
60
One arm dumbbell row
1
10
60
Curl and Press
1
10
60
Push Ups
1
12
60
Curtsy Lunge
1
10
60
Dumbbell Squat
1
10
60
Reverse Lunges
1
12
60
Curtsy Lunge
1
10
60
Dumbbell Squat
1
10
60
Reverse Lunges
1
12
60
Curtsy Lunge
1
10
60
Dumbbell Squat Reverse Lunges
1 1
10 12
60 60
Venus Index Workout Week 7 Day 1 Week 7 Day 1 Exercise
Sets
Reps
Rest (Secs)
Push Ups
1
12
60
Bulgarian Split Squat
1
10
60
Stability Ball Curl Up
1
12
60
Push Ups
1
12
60
Bulgarian Split Squat
1
10
60
Stability Ball Curl Up
1
12
60
Push Ups
1
12
60
Bulgarian Split Squat
1
10
60
Stability Ball Curl Up
1
12
60
Dumbbell Row & Kickback
1
10
60
Bowler Squat
1
12
60
Reverse Lunge and Press Dumbbell Row & Kickback
1 1
10 10
60 60
Bowler Squat
1
12
60
Reverse Lunge and Press Dumbbell Row & Kickback
1 1
10 10
60 60
Bowler Squat
1
12
60
Reverse Lunge and Press
1
10
60
Curl and Press
1
12
60
One Leg T-Bend
1
10
60
Stability Ball Roll Out
1
10
60
Curl and Press
1
12
60
One Leg T-Bend
1
10
60
Stability Ball Roll Out
1
10
60
Curl and Press
1
12
60
One Leg T-Bend
1
10
60
Stability Ball Roll Out
1
10
60
Venus Index Workout Week 7 Day 2 Week 7 Day 2 Exercise T-Bend Dumbbell Row & Kickback Bulgarian Split Squat T-Bend Dumbbell Row & Kickback Bulgarian Split Squat T-Bend 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
Venus Index Workout Week 7 Day 3 Week 7 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 Stiff Leg Deadlift Plank Curl and Press Stiff Leg Deadlift Plank Curl and Press One-Leg Get Ups T-Bend
