WORKOUT #1 - ABS & ASS

August 16, 2017

WORKOUT #1 - ABS & ASS

WARM UP

 

1. Treadmill 13% incline – 4.3 mph – 5 min

2. Resitance band (place below knees) – x3

3.  Rotate left leg out x20

4. Rotate right leg out x20

5. Jump squats – 20 reps – x3

6. Mountain climbers – 20 each leg – x3

 

Circuit 1 – Repeat x3

 

1. Squat press machine – 100lbs – 20 reps

2. Pulse x20

3. Single leg press – 15 reps 

4. Lunge walk – 20lb each hand – 30 steps

 

Circuit 2 – Repeat x3

 

1. Glue bridge thrusts – 80lbs – 20 reps

2. Burpees – 30 seconds

3. Dead lifts – 80 lbs – 20 reps

4. Step ups (using bench) 20lbs each hand – 30 steps

 

Circuit 3 – Repeat x3

 

1. Hip abductor machine (outer thigh) 220lb -20 reps

2. 30 second plank

3. Cable kick backs – 35lb – 20 reps each leg

4. Side lunge – 30lb – 20 reps each leg

 

KICK SOME ASS!


Subscribe