WORKOUT #7
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS
TIME
20 – 40 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
BOOTY + CORE
A1 FRONT SQUATS x 15
A2 LEG LOWERS x 10
COMPLETE 4 ROUNDS
B1 FROG SQUATS x 16
B2 SIDE PLANK HIP LIFT x 20 SECONDS EACH SIDE
B3 JUMP SQUAT x 10
COMPLETE 4 ROUNDS
C1 SINGLE LEG GLUTE BRIDGE x 10 EACH SIDE
C2 HEEL TAPS x 20
C3 DONKEY KICKS x 10 EACH SIDE
C4 TABLE TOP CRUNCHES x 8
COMPLETE 4 ROUNDS
PART A
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
A1 - FRONT SQUATS
15 REPS
A2 - LEG LOWERS
10 REPS
PART B
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
B1 - FROG SQUATS
16 REPS
TUCK YOUR ELBOWS INTO YOUR KNEES. AS YOU LIFT YOUR BUM TO THE SKY AND YOUR HEAD LOOKS DOWN.
TUCK YOUR ELBOWS INTO YOUR KNEES. AS YOU LIFT YOUR BUM TO THE SKY AND YOUR HEAD LOOKS DOWN.
B2 - SIDE PLANK HIP LIFT
20 SECONDS EACH SIDE
B3 - JUMP SQUAT
10 REPS
PART C
COMPLETE 4 ROUNDS OF ALL THE BELOW EXERCISES
C1 - SINGLE LEG GLUTE BRIDGE
10 REPS EACH SIDE
C2 - HEEL TAPS
20 REPS
KEEP YOUR LOWER BACK IN CONTACT WITH THE FLOOR AND ALTERNATE EACH FOOT TO THE FLOOR.
KEEP YOUR LOWER BACK IN CONTACT WITH THE FLOOR AND ALTERNATE EACH FOOT TO THE FLOOR.
C3 - DONKEY KICKS
10 REPS EACH SIDE
FLEX YOUR TOE BAK TO YOUR SHIN AS YOU REACH YOUR HEEL TO THE SKY.
FLEX YOUR TOE BAK TO YOUR SHIN AS YOU REACH YOUR HEEL TO THE SKY.
C4 - TABLE TOP CRUNCHS
8 REPS