GLUTE & ABS

WU

10 Jumping jacks

10 Jumping squat

20m Walking lunges

20m High knees

10 Sit ups

WORKOUT

Back squat (12,12,10,10)

Reverse lunges (12,12,10,10)

Hip thrust (12,12,10,10)

Banded fire hydrant (15×4)

Banded deficit sumo squat(15,15,12,12)

ABS

Crunches 15×4

V-ups -15x4

Russian twist -15x4

1’ Plank

CARDIO

10 CAL

10 Burpees

10 High knee sprint