Posted on October 17, 2014 by Jenny Cromack

Every girl loves an opportunity to wear a little black dress and with Christmas only 10 weeks away here is a plan to get in shape for that little black dress and look fabulous at your Christmas Party this year!

Here is a 10 week upper/lower body workout. Start off with a weight that you can manage using the set and rep range. As you begin to sail through the reps start to use a higher weight.

If you need any help drop one of the motive8 personal trainers a line and we will be happy to help!

• Day 1 – Upper Body Programme A
• Day 2 – Lower Body Programme A
• Day 3 – Cardio/Sprints
• Day 4 – Upper Body Programme B
• Day 5 – Lower Body Programme B
• Day 6 – Rest Day
• Day 7 – Cardio/Sprints

Day 1 Upper Body Programme A

Perform as supersets.

1a. Incline Chest Press
Sets 3
Reps 8-10

1b. One Arm Dumbbell Row
Sets 3
Reps 10-12

2a. Seated Barbell Press
Sets 3
Reps 8-10

2b. Pull Ups – Either on a pull up bar or TRX
Sets 3
Reps 10

3a. Skull Crushers
Sets 3
Reps 10-12

3b. Dumbbell Bicep Curl
Sets 3
Reps 10-12

Rowing Machine – Finish you workout with 8 x 30s sprints/30s rest on the rowing machine.

Day 2 – Lower Body Programme A

1a. Squats
Sets 3
Reps 8-10

1b. Stability Ball Leg Curl
Sets 3
Reps 12-15

2a. Alternating Dumbbell Lunges 
Sets 3
Reps 16

2b. Calf Raise
Sets 3
Reps 15-20

3a. Plank
Sets 3
60 sec

3b. Leg Raises
Sets 3
reps 20

Day 3 – Sprints – Perform these sprints outside or on the treadmill.

Warm Up – 5 min jog.

Workout – Sprint up hill @ 4-6% incline x 45 seconds.

Rest x 45 seconds

Repeat x 10-12

Cool Down – 5 min jog

Day 4 – Upper Body Programme B

1a. Dumbbell Bench Press
Sets 3
reps 10

1b. Barbell Row (If you don’t have a barbell use dumbbells)
Sets 3
Reps 8-10

2a. Dumbbell Lateral Raise
Sets3
Reps 12-15

2b. Lat Pull down
Sets 3
Reps 10-12

3a. Cable Tricep Extensions
Sets 3
Reps 10-12

3b. Cable Bicep Curls
Sets 3
Reps 10-12

Rowing Machine – Finish you workout with 8 x 30s sprints/30s rest on the rowing machine.

Day 5 – Lower Body Programme B 

1a. Squats
Sets 3
Reps 15-20

1b. Stiff Legged Deadlifts

Sets 3
Reps 15-20

2a. Walking Dumbbell Lunges

Sets 3
reps 10

2b. Stability Ball Hamstring Curls. 

Sets 3
Reps 10

3a. Calf Raises
Sets 3
Reps 15-20

3b. Russian Twists
Sets 3
reps 20

Day 6 – Rest Day!

Day 7 – Sprints – Perform these sprints outside or on the treadmill.

Warm Up – 5 min jog.

Workout – Sprint as fast as possible x 60 seconds

Rest x 60 seconds

Repeat x 10

Cool Down – 5 min jog.