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GLUTE AND ABS

WARM UP

- 20 jumping squat

- 50 skipping rope

- 200m lateral run


WORKOUT

*Super set 1:

-Banded squat 10*3

- DB single leg RDL 15/10/8 each leg


* super set 2:

- squat with kick back 10*3

- banded up kick side


* super set 3:

- Barbell Hips thrust 15/10/8

- KB double sumo squat


ABS

TABATA 20/10:

- straight plank shoulders tap

- sit up wall ball

- Legs rise

- plank with hips dips

 
 
 

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