Great workout to lift your booty and tighten your waist! Feel free to adjust the weight to your ability level, but make sure it is heavy enough to get work done.
ROW 1000 meters in 5 minutes or less
Romanian Dead Lift— 4 sets, 10 reps, 110 lbs
Kettle bell swing– 4 sets, 20 reps, 44 lbs
Dead bug with kettlebell overhead extension– 4 sets, 20 reps, 17.5 lbs
Lying hip isometric pull– 4 sets, 5 reps of 10 sec. hold, 95 lbs
STAIR CLIMBER 5 minutes, 90-100 steps/min
Deep squat — 4 sets, 20 reps,
Single leg deadlift — 4 sets, 10 reps, 20 lbs dumbbell or kettlebell
Sliding reverse lunge– 4 sets, 15 reps, 2x 22.5 kettlebells in each hand
Cable hip abduction– 4 sets, 15 reps, 5 lbs
leg lift on decline bench — 4 sets, 20 reps
hanging leg lift– 4 sets, 20 reps
hanging leg wipers– 4 sets, 20 reps
EMAIL ME WITH QUESTIONS OR DESCRIPTIONS OF EXERCISES! 🙂
