WORKOUT #19
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
A BENCH OR CHAIR
TIME
20-30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY
A1 CLAMS x 20
A2 FROGS x 10
COMPLETE 3 ROUNDS
B1 BULGARIAN SPLIT SQUAT x 8
B2 1 1/4 DB HIP THRUSTS x 12
COMPLETE 4 ROUNDS
C1 DONKEY KICKS x 20
C2 CALF RAISES x 12
COMPLETE 3 ROUNDS
D1 30 SECOND WALL SITS TO FINISH
COMPLETE 3 ROUNDS
PART A
COMPLETE 3 x ROUNDS OF ALL THE BELOW EXERCISES
A1 - CLAMS
20 REPS
PLACE YOUR TOP FOOT ON YOUR ANKLE, PLACE THE TOP KNEE ON THE GROUND AND LIFT AT THE HIP. YOU SHOULD HAVE NO MOVEMENT THROGH THE TORSO JUST THE HIP OPENING AND ISOLATING THE GLUTE MUSCLE.
PLACE YOUR TOP FOOT ON YOUR ANKLE, PLACE THE TOP KNEE ON THE GROUND AND LIFT AT THE HIP. YOU SHOULD HAVE NO MOVEMENT THROGH THE TORSO JUST THE HIP OPENING AND ISOLATING THE GLUTE MUSCLE.
A2 - FROGS
10 REPS
PART B
COMPLETE 4 x ROUNDS OF ALL THE BELOW EXERCISES
B1 - BULGARIAN SPLIT SQUAT
8 REPS EACH SIDE
B2 - 1 1/4 HIP THRUST
12 REPS
ITS A HIP THRUST WITH A PULSE IN THE MIDDLE OF THE REPS. ADD A DUMBELL TO THE HIPS TO INCREASE INTENSITY + WEIGHT
ITS A HIP THRUST WITH A PULSE IN THE MIDDLE OF THE REPS. ADD A DUMBELL TO THE HIPS TO INCREASE INTENSITY + WEIGHT
PART C
COMPLETE 3 x ROUNDS OF ALL THE BELOW EXERCISES
C1 - DONKEY KICKS
10 REPS EACH SIDE
C2 - CALF RAISES
12 REPS
DO SINGLE LEG RAISES TO INCREASE INTENSITY AND DIFFICULTY.
DO SINGLE LEG RAISES TO INCREASE INTENSITY AND DIFFICULTY.
PART D
COMPLETE 3 x ROUNDS OF THE BELOW EXERCISE
D1 - WALL SIT
30 SECONDS