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GLUTES & ABS

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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