Glutes, hamstrings, quads in complex format! Be prepared to feel every muscle in your lower body during this 30 minute intense lower body session!!!
For this session you will need a pair of dumbbells, your glute band, a chair for Bulgarian lunges & hip thrusts and your mat!
Each complex is 3 minutes duration, with 30 seconds rest inbetween!
Most of the exercises within each complex will be performed for 10 reps each, apart from the calf raises which will be x20 reps!
Some of the complexes involve all one side work such as the kneel to squat, Bulgarian lunges and single leg hip thrusts! 🔥🔥🔥
The dumbbells I am using for your reference are 12.5kg each. I use x1 25kg dumbbell for hip thrusts.
HIP THRUST COMPLEX
FULL RANGE x10
PULSES x10
HAMSTRING THRUST x10
SQUATS x10
1/2 REP SQUATS x10
CALF RAISES x20
RDL x10
REAR STEP LUNGE x10
REAR STEP LUNGE x10 (switch)
KNEEL TO SQUAT x10
CURTSEY LUNGE x10
KNEEL TO SQUAT x10
CURTSEY LUNGE x10
BULGARIAN LUNGE COMPLEX
FULL RANGE x10
PULSES x10
FORWARD LEAN x10
FULL RANGE x10 (switch side)
PULSES x10
FORWARD LEAN x10
SINGLE LEG HIP THRUST x10
PULSES x10
STAGGERED x10
SINGLE LEG HIP THRUST x10 (switch)
PULSES x10
STAGGERED x10
Finisher: 30 seconds each!
With band!
LATERAL SQUAT WALK
1/2 REP SQUATS
SIDE STEP (one side)
SIDE STEP (switch)
FORWARD & BACK SQUAT WALK
SQUAT PULSES!
If I know you all as well as I think I do, I’m sure you will absolutely LOVE this workout!!
And don’t underestimate the bodyweight only single leg hip thrusts!! I found these the most challenging!!!
Enjoy everyone and well done on beginning week 7!!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
