Its legs again today. Some more unilateral training with Alternating Dumbbell Lunges. And then a focus on the Posterior Kinetic Chain. Hip Thrusters can be done with either a dumbbell, barbell, or even a kettlebell. These are amazing for glute activation. Don’t forget to squeeze hard at the top of each rep for maximum contraction. Exercise 3 is a favourite superset of mine. I like to start with Leg Curls, I’m using a dumbbell here but they can also be done on a lying leg curl machine and I finish the superset with some Banded Clams these help me to isolate the Glutes the band gives me just the right amount of resistance.
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W O R K O U T No. 8 | Lower + Core
E X E R C I S E S
★ (1) DUMBBELL ALTERNATING LUNGE | 4 SETS x 12 REPS
★ (2) DUMBBELL HIP THRUSTERS | 4 SETS x 10–12 REPS
POSTERIOR SUPERSET | 4 SETS x 10–12 REPS
★ (1) LYING LEG CURL
★ (2) BANDED CLAMS
E Q U I P M E N T
◼︎ Flat bench
◼︎ Stability ball or chair
◼︎ Resistance band
C O O L D O W N S T R E T C H E S
NOTE: The workouts are follow along with suggested rest periods only. Please increase or decrease to best suit your own fitness level.
WEEK 1: SEXY IN SIX PROGRAM
WORKOUT No. 1 LOWER + CORE – https://youtu.be/yFD8QPB8KRw
WORKOUT No. 2 UPPER BODY – https://youtu.be/4TDF7OgrbMI
WORKOUT No. 3 LOWER + CORE – https://youtu.be/ntHn6i0hCuc
WORKOUT No. 4 UPPER – https://youtu.be/OfMFLhe3Tec
WORKOUT No. 5 LOWER & CORE – https://youtu.be/0qDZkmpcqQ8
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L I N K S
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D I S C L A I M E R
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.
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Check out my latest Tabata Workout: “20 Minute Full Body TABATA Workout | INTENSE No equipment workout”
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