Beginner Workout

Middle Split Practice

Beginner Duration 15 minutes

Target Areas: Glutes, Legs

Equipment: Exercise Mat, Dumbbells, Kettlebells, Box / Step

Added By Nezih Savi

Tags

Home Gym Workouts Glute Workouts Dumbbell Workouts Kettlebell Workouts Box / Step Workouts

Description

Practice this no more than twice a week. Rest for two days, then repeat.

Exercises

Set 1: 1 round

Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.

20 reps

Just to warm up a little.

30 seconds

10 seconds

1 minute

10 seconds

1 minute

Reps until failure

10 reps

Butterfly Stretch

Butterfly Stretch

3 reps

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minute

Butterfly Stretch

Butterfly Stretch

3 reps

Make your arms straight for PNF. Make it 3 sets. 10 secs contract, 10 breaths relax.

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minute

Middle Split Slide & Kick

Middle Split Slide & Kick

8 reps

10 second hold at the end

1 minute

Elevated Pancake

Elevated Pancake

Reps until failure

Rotate the hips. Then, left right, forward, backwards... etc.

1 min 15 secs

left side

10 seconds

1 min 15 secs

right side

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

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