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Description

A workout to target your back, bum and hamstrings. Use ankle weights for the first set of exercises if you want to, then dumbells and finish off with the stability ball


Exercises

Set 1: 1 round
Full Plank with Leg Lifts - Right
Full Plank with Leg Lifts - Right
30 seconds
Plank Heel Pushes - Right
Plank Heel Pushes - Right
30 seconds
Full Plank with Leg Lifts - Left
Full Plank with Leg Lifts - Left
30 seconds
Plank Heel Pushes - Left
Plank Heel Pushes - Left
30 seconds
Fire Hydrants - Right
30 seconds
Fire Hydrants - Left
30 seconds
Lying Supermans
Lying Supermans
30 seconds
Swimming
15 seconds

Set 2: 1 round
Take Off Your Ankle Weights And Pick up Some Dumbells
20 seconds

Set 3: 1 round
Dumbell Stiff Legged Deadlift
Dumbell Stiff Legged Deadlift
1 minute
Tricep Kickbacks
Tricep Kickbacks
40 seconds
Dragon Squats With Dumbells
Dragon Squats With Dumbells
1 minute
Dumbell Back Row
Dumbell Back Row
40 seconds
Reverse Lunges With Dumbells
Reverse Lunges With Dumbells
1 minute
Dumbbell Renegade Rows
Dumbbell Renegade Rows
40 seconds
Transition
5 seconds
Dumbbell Pull-over on a Ball
Dumbbell Pull-over on a Ball
40 seconds

Set 4: 1 round
Put The Dumbell Down
5 seconds
Ball Wheel
Ball Wheel
30 seconds
Transition
5 seconds
Ball Back Extensions
Ball Back Extensions
30 seconds
Transition
5 seconds

Set 5: 2 rounds
Bridge on Ball
Bridge on Ball
30 seconds
Bridge with Leg Lifts on Ball
Bridge with Leg Lifts on Ball
30 seconds
Bridge with Heel Digs on Ball
Bridge with Heel Digs on Ball
30 seconds

Set 6: 1 round
Plow Pose
Plow Pose
30 seconds
Seated Forward Bend
Seated Forward Bend
30 seconds


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