Lower body and Abs Workout

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




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