MAKE SURE SHOULDERS ARE BACK, CHEST OUT, CHIN UP & ABS TIGHT!
NEVER LET KNEES GO OVER TOES WHEN LUNGING AND SQUATTING...KNEES SHOULD ALWAYS BE @ 90 DEGREES
START WITH MODERATE TO HEAVY, END WITH *HEAVY* | THE MORE YOU LIFT, THE LESS REPS YOU WILL BE ABLE TO DO.
WHEN YOU ADD WEIGHT, YOU BUILD MUSCLE. | LIGHT OR NO WEIGHT BURNS OUT AND TONES (LEAN MUSCLE)
Before or after... After is probably better to get through all exercises.
Minimum 15 minutes / 1 mile
- Kneeling Heel Press - Kneeling on all fours, kick one leg straight behind you, pressing your heel up to the ceiling, bring it back into a crunch and repeat. 3 sets of 10-15 alternating legs.
- Kneeling Heel Press to Side-Lift - Kneeling on all fours and gripping a 5-8 lb weight with the back of your knee, kick one leg straight behind you, pressing your heel up to the ceiling. Bring back to center, then lift leg out to the side, hinging from the hips. Complete 10-15 reps on one leg before moving on to the next. 3 sets
- Cable deadlifts - Attach a close grip handle to a cable at the lowest setting. Go heavy because there needs to be enough resistance to keep you up. Take a couple steps back, bend forward at the waist with back straight and a slight bend in your knees. You should feel a good stretch in your hamstring, in this position keep back straight and squeeze the life out of your glutes and use them to push you forward and back upright. 5 sets of 10 reps.
- Cable kickbacks x Side kicks - Attach an ankle cuff to the cable set at the lowest setting. Bend over so your upper body is parallel with the floor (important for preventing lower back tightness), keep your hips neutral and do not twist or open up to the side. Kick back, squeeze your glute and repeat for 10 reps, then drop the weight to 1/2 and kick to the side for 10 reps in an abduction motion. Repeat on the opposite side. 5 sets of 10, alternating each leg.
Barbell/Smith machine squats - These won’t be heavy considering we saved them for later today. Feet just wider than shoulder width, toes slightly pointed outward. Drop down as low as you can and keep your chest up, squeeze your glutes at the top! 3 sets of 12 reps.
Abductor - On the seated abductor machine, complete 5 sets of 20 reps. The first 10 reps will be sitting, then stand, increasing the weight 15-20 lbs and complete the second 10 reps.
I’m starting sitting with 115 lbs and standing at 130. Because it is the last workout and the booty will already be burning, These numbers could decrease by about 10 lbs...But always try to push for more without hurting yourself!
25 Regular Crunches
12 Bicycles (4 count = 1)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Crunches