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Exercises

Set 1: 1 round
Side Cross Kicks
Side Cross Kicks
1 minute
Side Bends
Side Bends
1 minute
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
1 minute
Dumbbell Lunges
Dumbbell Lunges
1 minute
Dumbbell Upright Rows
Dumbbell Upright Rows
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Dumbbell Push Press
Dumbbell Push Press
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
2 minutes
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
2 minutes
Rest
Rest
10 seconds
Wall Sit
Wall Sit
1 minute
Rest
Rest
10 seconds
Glute Kickbacks
Glute Kickbacks
2 minutes
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
1 minute
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Rest
Rest
10 seconds
Upward Plank
Upward Plank
1 minute
Rest
Rest
10 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
1 minute
Rest
Rest
10 seconds
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Bent Single Leg Floor Bridges
Bent Single Leg Floor Bridges
1 minute
Tricep Dips
Tricep Dips
50 seconds
Rest
Rest
30 seconds
90-90 Crunches
90-90 Crunches
1 minute
Right Oblique V-Ups
Right Oblique V-Ups
1 minute
Left Oblique V-Ups
Left Oblique V-Ups
1 minute
Rest
Rest
10 seconds
Plank with Toe Taps
Plank with Toe Taps
45 seconds
Rest
Rest
10 seconds
Cross Body Crunches
Cross Body Crunches
1 min 30 secs
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
50 seconds
Right Oblique Crunches
Right Oblique Crunches
1 minute
Left Oblique Crunches
Left Oblique Crunches
1 minute
Rest
Rest
10 seconds
Plank with Toe Taps
Plank with Toe Taps
1 minute
Rest
Rest
15 seconds
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
50 seconds
Russian Twists with a Ball
Russian Twists with a Ball
50 seconds
Flutter Kicks
Flutter Kicks
50 seconds
Reverse Crunches
Reverse Crunches
1 minute
Rest
Rest
10 seconds
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
45 seconds
Dumbbell Single Leg Seesaws
Dumbbell Single Leg Seesaws
45 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
2 minutes
Rest
Rest
10 seconds
Knee To Elbow Plank
45 seconds
Rest
Rest
10 seconds
Gorilla
Gorilla
45 seconds
Squat Pulses
Squat Pulses
1 minute
Rest
Rest
10 seconds
Glute Kickbacks
Glute Kickbacks
2 minutes
Rest
Rest
10 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
1 minute
Rest
Rest
10 seconds
Glute Circles
Glute Circles
1 minute
Donkey Whips
Donkey Whips
1 minute
Glute Kickbacks
Glute Kickbacks
1 minute
Lying Right Leg Circles
Lying Right Leg Circles
1 minute
Lying Left Leg Circles
Lying Left Leg Circles
1 minute
Rest
Rest
10 seconds
Left Quad Stretch
Left Quad Stretch
30 seconds
Right Quad Stretch
Right Quad Stretch
30 seconds
Seated Leg Stretch
Seated Leg Stretch
30 seconds
Stretch Pose
30 seconds
Standing Leg Stretches
Standing Leg Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Lying Torso Twist
Lying Torso Twist
1 minute

Workout Discussion

10 Mar
ouch! very complete, tough workout, especially if you add some good weight and resistance bands for the glute stuff
01 Nov
Some transition time, even 5 secondes, are missing cause you don't have the time to change your position. But great workout. I'm affraid to be tomorrow...

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