WARM UP
- 2 min shuttle run
- 3 min single under
WORKOUT
-Hips trust without weight
Then
Supersets 2 exercises
4 rounds:
- DB Hips trust 15 reps + hold 10 seconds
- DB Hips trust 10reps Kas glute bridge
Supersets:3 rounds
increase the weight gradually
-12 reps Dficit reverse Lunge into 12reps Double banded squat
Supersets: 4 rounds
- round1 : 15 sumo Deadlift + Banded seated knee open
-round 2,3,4: 12 sumo dead lift + Banded seated knees open
- 8x3 bench lying kick back
ABS
Tabata 25/10
- reverse crunch
- scissors
- plank + side knee kick
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