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GLUTE & ABS

WARM UP

2 rounds:

-200m

- 20 jumping jacks

-10/10 leg swing


WORKOUT

15-10-8

- Lateral work with band stand

-Stance hips thrust ( one leg on heel one flat)

- kneeling DB hips thrust

- Lunges with kick back

- DB single leg RDL


ABS

TABATA 20” / 10” x 9

- Crunch with ball

-plank with hip dips

- Mountain climber

- legs raise

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