GLUTES & ABS

WU:

5 shuttle run

10 squat

10/10 lunges

10/10 toe touches

10 cossack squat

10 knee raises

20 jumping jacks

GLUTES:

1-back squat (12-10-10-8) & super set with bar 25kg

2-hip thrust (12-10-10-8)& super set

3-DB reverse lunges (12-10-10-8)& Bulgarian squat (40x4)

4-sumo squat(15x4) & super set

5-goblet squat (15x4) &super set

ABS:

X3

20 bicycle crunch

20 weighted Russian twist

20 leg raises

20 med ball sit-ups

20 v-ups