GLUTE & ABS

WU

1’ Machine

10 Squat

10 Sit-ups

10 Lunges

10 Cossack squat

10/10 Single leg hip thrust

20 Plank shoulder taps

50 Skipping rope

WORKOUT

1-Back squat (12-10-10-8)

2-Hip thrust (12-10-10-8)

3- Bulgarian squat (12-10-20-8)

4-Deficit sumo squat (15x4)to deficit goblet squat (15x4)

5- Box step down (12-10-10-8)

ABS

3x

20 V-ups

20 Knee raises

20 Med ball crunch