Workout of the day: Legs & Butt

Today’s workout is for legs and butt, and our cardio focus is aerobic!

Warm up- 1/4 mile walk at 15% incline, 3/4 mile jog at 5% incline, 1/4 mile walk at 15%

 

Weights- 12 reps, repeat circuit twice

Kettlebell drinking birds

Swiss ball hamstring bridges

Calf raise (3 ways)

Alternating lunges

 

Intervals- Tall bike- 1 min sit, 1 min stand for 8 mins

 

Abs-

Crunch series 50,50,50

Dead bugs 2 mins

Side crunches 20 on each side

 

Weights- 12 reps, repeat circuit twice

Squat with weights

Monster walks front and back with band

X walks side to side with band

TRX single leg squat

TRX bulgarian split squat

 

Cardio- stairmaster 5 mins

 

Abs-

Hanging leg lifts- 10 straight leg, 10 bent knee at each side

Total gym ab pullovers- 20

 

Weights- 12 reps, repeat circuit twice

Brazilian butt lift squat lunge series- 5 total

Side lunge

Bosu squats upside down

Quadruped glute series

 

Cardio-bike 20 mins easy pace