WORKOUT #7
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
LOWER BODY + CORE
A1 DB SQUAT x 10
A2 CRAB WALKS x 10 EACH SIDE
COMPLETE 3 ROUNDS
B1 HIP THURST x 14
B2 DEAD BUGS x 6
B2 WALKING LUNGES x 10 EACH SIDE
COMPLETE 3 ROUNDS
C1 DONKEY KICKS x 10 EACH SIDE
C2 LEG LIFT x 12 EACH SIDE
C3 SIDE PLANK x 30 SECONDS EACH SIDE
COMPLETE 3 ROUNDS
PART A
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
A1 - DB SQUAT
10 REPS
A2 - CRAB WALKS
10 REPS EACH SIDE
Add a booty band around your knees to increase intensity.
Add a booty band around your knees to increase intensity.
PART B
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
B1 - HIP THRUST
14 REPS
Place a dumbbell on your hips to increase difficulty.
Place a dumbbell on your hips to increase difficulty.
B2 - DEADBUGS
6 REPS
Keep your lower back in contact with the floor.
Keep your lower back in contact with the floor.
B3 - WALKING LUNGES
10 REPS EACH SIDE
Alternate legs.
X 3 ROUNDS
Alternate legs.
X 3 ROUNDS
PART C
COMPLETE 3 ROUNDS OF ALL THE BELOW EXERCISES
C1 - DONKEY KICKS
10 REPS EACH SIDE
C2 - LEG LIFT
12 REPS EACH SIDE
C3 - SIDE PLANK
HOLD FOR 30 SECONDS