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GLUTE & ABS

WARM UP

4 rounds

- 5 shuttle run

- 15 air squat

- 20 jumping jacks


WORKOUT

- Lateral work with band stand 10*3 each side

-BB banded double squat 15/10/8

- DB single leg RDL 15/10/8

- KB swing 15/10/8

- Bench hips extension 15*3


ABS

Tabata 20"/10" x15:

- Bicycle crunch

-side V up L

- side V up R

- Crunch with single DB

-plank with hips dips

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