WORKOUT #1
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A STEP
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY
A1 1/1/4 SQUAT x 10
A2 LEG LIFTS x 10 EACH SIDE
COMPLETE 4 ROUNDS
B1 STEP UPS x 20
B2 REVERSE LUNGES x 10 EACH SIDE
B3 WALL SIT 30 – 60 SECONDS
COMPLETE 4 ROUNDS
C1 DONKEY KICKS x 10 EACH SIDE
C2 CRAB WALKS x 10 EACH SIDE
C3 BIRD DOGS x 30
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - 1/14 SQUATS
10 REPS
Squat down to full depth then stand up half way then back down to full depth then return to full standing.
Squat down to full depth then stand up half way then back down to full depth then return to full standing.
A2 - LEG LIFTS
10 REPS EACH SIDE
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - STEP UPS
20 REPS
B2 - REVERSE LUNGES
10 REPS EACH SIDE
B3 - WALL SIT
30 - 60 SECONDS
PART C
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
C1 - DONKEY KICKS
10 REPS EACH SIDE
C2 - CRAB WALKS
10 REPS EACH SIDE
Add a resistance/booty band to increase difficulty.
Add a resistance/booty band to increase difficulty.
C3 - BIRD DOGS
30 REPS
Alternate opposite arm opposite leg. Pause for a second at the top of each rep.
Alternate opposite arm opposite leg. Pause for a second at the top of each rep.