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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

10

60

Bent Dumbbell Row

10

60

Upright Row

10

60

Push Ups

10

60

Bent Dumbbell Row

10

60

Upright Row

10

60

Push Ups

10

60

Bent Dumbbell Row

10

60

Upright Row

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Bulgarian Split Squat

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Bulgarian Split Squat

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Bulgarian Split Squat

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Squat and Press

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Squat and Press

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Squat and Press

10

60

Venus Index Workout Week 2


Day 2
Week 2 Day 2
Exercise

Sets

Reps

Rest
(Secs)

Dumbbell Squat

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Dumbbell Squat

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Dumbbell Squat

10

60

Reverse Lunges

10

60

Stiff Leg Deadlift

10

60

Step Up and Press

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Step Up and Press

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Step Up and Press

10

60

Plank

60 seconds

60

Stability Ball Roll Out

10

60

Curl and Press

10

60

Push Ups

10

60

Bent Dumbbell Row

10

60

Curl and Press

10

60

Push Ups

10

60

Bent Dumbbell Row

10

60

Curl and Press

10

60

Push Ups

10

60

Bent Dumbbell Row

10

60

Venus Index Workout Week 2


Day 3
Week 2 Day 3
Exercise

Sets

Reps

Rest
(Secs)

T-Bend

10

60

Step Up and Press

10

60

Plank

60 seconds

60

T-Bend

10

60

Step Up and Press

10

60

Plank

60 seconds

60

T-Bend

10

60

Step Up and Press

10

60

Plank
One arm dumbbell row

1
1

60 seconds
10

60
60

Curl and Press

10

60

Push Ups

10

60

One arm dumbbell row

10

60

Curl and Press

10

60

Push Ups

10

60

One arm dumbbell row

10

60

Curl and Press

10

60

Push Ups

10

60

Curtsy Lunge

10

60

Dumbbell Squat

10

60

Reverse Lunges

10

60

Curtsy Lunge

10

60

Dumbbell Squat

10

60

Reverse Lunges

10

60

Curtsy Lunge

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

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

10

60

Dumbbell Row & Kickback

10

60

Bulgarian Split Squat

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

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

10

60

Curtsy Lunge

10

60

Step Up and Press

10

60

Bent Dumbbell Row

10

60

Dumbbell Squat

10

60

Stability Ball Roll Out

10

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Plank

60 seconds

60

Push Ups

10

60

Curtsy Lunge

10

60

Step Up and Press

10

60

Bent Dumbbell Row

10

60

Dumbbell Squat

10

60

Stability Ball Roll Out

10

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Plank

60 seconds

60

Push Ups

10

60

Curtsy Lunge

10

60

Step Up and Press

10

60

Bent Dumbbell Row

10

60

Dumbbell Squat

10

60

Stability Ball Roll Out

10

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Plank

60 seconds

60

Venus Index Workout Week 4


Day 2
Week 4 Day 2
Exercise

Sets

Reps

Rest
(Secs)

Curtsy Lunge

10

60

Stability Ball Roll Out

10

60

Dips

10

60

Bulgarian Split Squat

10

60

Side Plank

30 seconds per side

60

Bent Dumbbell Row

10

60

Bowler Squat

10

60

Step Up and Press

10

60

Double Raise

10

60

Curtsy Lunge

10

60

Stability Ball Roll Out

10

60

Dips

10

60

Bulgarian Split Squat

10

60

Side Plank

30 seconds per side

60

Bent Dumbbell Row

10

60

Bowler Squat

10

60

Step Up and Press

10

60

Double Raise

10

60

Curtsy Lunge

10

60

Stability Ball Roll Out

10

60

Dips

10

60

Bulgarian Split Squat

10

60

Side Plank

30 seconds per side

60

Bent Dumbbell Row

10

60

Bowler Squat

10

60

Step Up and Press

10

60

Double Raise

10

60

Venus Index Workout Week 4


Day 3
Week 4 Day 3
Exercise

Sets

Reps

Rest
(Secs)

Squat and Press

10

60

Dips

10

60

Curtsy Lunge

10

60

Side Plank

1 30 seconds per side

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Stability Ball Roll Out

10

60

One Arm Dumbbell Press

10

60

Stiff Leg Deadlift

10

60

Squat and Press

10

60

Dips

10

60

Curtsy Lunge

10

60

Side Plank

1 30 seconds per side

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Stability Ball Roll Out

10

60

One Arm Dumbbell Press

10

60

Stiff Leg Deadlift

10

60

Squat and Press

10

60

Dips

10

60

Curtsy Lunge

10

60

Side Plank

1 30 seconds per side

60

Double Raise

10

60

Bulgarian Split Squat

10

60

Stability Ball Roll Out

10

60

One Arm Dumbbell Press

10

60

Stiff Leg Deadlift

10

60