GLUTE & ABS

WU

1’ machine

10 squat

10 sit-ups

10m lunges

10m toe touches

20 mountain climbers

20 plank shoulder taps

50 skipping rope

WORKOUT

1-back squat (15-15-10-10)

2-hip thrust (15-15-10-10-10)

3-reverse lunges(12-10-10-8)

4-box step down (12-10-10-8) to kick back

5-single leg RDL (12-10-10-8) to 15x4 deficit sumo squat

ABS

3x

20 CAL

20 weighted sit-ups

20 up & over

20 knee raises