WARM UP
-250m machine
- Banded squat hold back front
-30 jumping jack
GLUTES WORKOUT
- 15*3 sets Banded knees down pull ( long band).
- 15/10/8 Single dumbells double sumo squat
- 12*3 step up on the box Jump hold
- 15/10/8 single DB stance RDL
- 15/10/8 DB thruster with 1 leg up
- 20/15/10 banded thrust legs on bench lying on the bench.
ABS
TABATA WORKOUT
35 / 15 / 2
PARTNER:
-Plank with hips deep
- Leg straight circle with the partner
- DB crunch tap knees
- DB Russian twist leg up
- Reverse crunch
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