GLUTE & ABS

Glute & Abs

𝘞𝘢𝘳𝘮 𝘶𝘱

1. Leg Raises ( side / front -10)

2. Deep Squat (10)

3. Plank (30 sec)

4. Walking Lunges (20)

𝘚𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘍𝘰𝘤𝘶𝘴

1. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘏𝘪𝘱 𝘛𝘩𝘳𝘶𝘴𝘵 ( 𝘩𝘦𝘢𝘷𝘺)4*6

2. 𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘚𝘶𝘮𝘰 𝘋𝘦𝘢𝘥𝘭𝘪𝘧𝘵 (4*6 𝘵𝘰 8)

3. 𝘉𝘢𝘳𝘣𝘦𝘭 𝘙𝘦𝘷𝘦𝘳𝘴𝘦 𝘓𝘶𝘯𝘨𝘦𝘴 ( 𝘥𝘦𝘧𝘪𝘤𝘪𝘵) 3*8 𝘦𝘢𝘤𝘩 𝘭𝘦𝘨

𝘚𝘜𝘗𝘌𝘙 𝘚𝘌𝘛 (3 𝘙𝘰𝘶𝘯𝘥𝘴)

1.𝘋𝘉 𝘉- 𝘴𝘵𝘢𝘯𝘤𝘦 𝘙𝘋𝘓 (10 𝘳𝘦𝘱𝘴 𝘦𝘢𝘤𝘩 𝘭𝘦𝘨)

2.𝘋𝘉 𝘉𝘶𝘭𝘨𝘢𝘳𝘪𝘢𝘯 𝘚𝘱𝘭𝘪𝘵 𝘚𝘲𝘶𝘢𝘵( 𝘦𝘢𝘤𝘩 𝘭𝘦𝘨*12 𝘳𝘦𝘱𝘴)

𝘙𝘦𝘴𝘵 60𝘴𝘦𝘤

𝘎𝘓𝘜𝘛𝘌 𝘍𝘐𝘕𝘐𝘚𝘏𝘌𝘙( 3 𝘙𝘰𝘶𝘯𝘥𝘴)

1.𝘋𝘉 𝘍𝘳𝘰𝘨 𝘗𝘶𝘮𝘱 - 20 (𝘴𝘭𝘰𝘸) 𝘳𝘦𝘱𝘴

2.𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘎𝘭𝘶𝘵𝘦 𝘉𝘳𝘶𝘥𝘨𝘦- 15 𝘳𝘦𝘱𝘴(3-1-1)

𝘊𝘖𝘙𝘌 𝘚𝘛𝘙𝘌𝘕𝘛𝘏

𝘈

1.𝘋𝘉 𝘙𝘶𝘴𝘴𝘪𝘢𝘯 𝘛𝘸𝘪𝘴𝘵 (20 𝘦𝘢𝘤𝘩 𝘴𝘪𝘥𝘦)

2.𝘉𝘢𝘳𝘣𝘦𝘭𝘭 𝘍𝘭𝘰𝘰𝘳 𝘞𝘪𝘱𝘦𝘳 - 15

3.𝘋𝘉 𝘚𝘪𝘥𝘦 𝘉𝘦𝘯𝘥 (15 𝘦𝘢𝘤𝘩 𝘴𝘪𝘥𝘦)

4.𝘗𝘭𝘢𝘯𝘵 𝘛𝘸𝘪𝘴𝘵 * 20 reps

5.𝘋𝘳𝘢𝘨𝘰𝘯 𝘍𝘭𝘺

𝘍𝘪𝘯𝘪𝘴𝘩𝘦𝘳⚡

𝘏𝘰𝘭𝘭𝘰𝘸 𝘉𝘰𝘥𝘺 𝘏𝘰𝘭𝘥 (40𝘴𝘦𝘤 𝘩𝘰𝘭𝘥 )