✔️ GLUTE EXERCISES
1. LAYING ABDUCTORS
4×8 each side
2. HIP THRUSTS
4×10
2. CABLE PUSHDOWNS
8×4 each side
4. SQUAT PULSES AND HOLD
10 pulses, 10sec hold x4
✔️ LEGS
1. BULGARIAN SPLIT SQUATS
I double pulse at the bottom, it’s option but I feel it also targets my glutes and gives me a really good quad stretch. 4×12 each side
2. WALL SQUAT VARIATION
So the trick to to make sure the plate doesn’t go flying and you slip and fall, so take the movement nice and steady, 90 degree squat. 4×20
3. FRONT SQUATS
I find locking my feet around a small plate helps remind me to push my knees out and aim for lower than 90 degrees. 4×10
4. LEG EXTENSION
Explosive movement up, slow and controlled on the way down.. these BURN. 4×10
✔️ OBLIQUE FOCUSED AB WORKOUT
Such simple movements but challenging at the same time.
Chances are the center of your midsection gets a little more love than the rest. Both men and women are guilty of skipping oblique exercises to focus on what’s front and center: your rectus abdominal muscles, aka the “six-pack.” However, exercising your obliques * located on either side of the abdomen between your hip flexors and your lats*, will translate to a sleeker midsection – not to mention a stronger, more stabilized core. So if tighter abs are on your wish list, it’s time to address the obliques.
3-5 TIMED ROUNDS EACH EXERCISE
Beginners: 30sec on/ 30sec rest
Intermediate: 45sec on/ 30sec rest
Advanced: 45sec on/ 15sec rest
✔️ SWISS BALL FULL BODY CIRCUIT
Something a little bit different from my usual workouts.
Some exercises required a lot of core strength and I found my self struggling and sweating from exercises I thought would be easy!
Instead of doing 3-5 rounds of each exercise and then moving on to the next exercise, I did one round of each exercise once and then took a break and repeated all of them again *5 times
3-5 TIMED ROUNDS EACH EXERCISE
Beginners: 30sec on/ 30sec rest
Intermediate: 45sec on/ 30sec rest
Advanced: 45sec on/ 15sec rest
1. Plank
2. Single leg deadlift
3. Roll outs
4. Deadbugs
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