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Description

Add Weight To Hips During Bridge. Include Your Favorite Form Of HIIT Cardio For Up To 30 minutes. 3 weeks consecutively


Exercises

Set 1: 1 round
Jumping Jacks
Jumping Jacks
20 seconds
March in Place
March in Place
20 seconds
Medicine Ball Slams
Medicine Ball Slams
8 reps
Chest Stretch
Chest Stretch
1 minute
Right Side Plank
Right Side Plank
20 seconds
Left Side Plank
Left Side Plank
20 seconds
Lateral Leg Lifts
Lateral Leg Lifts
12 reps

Set 2: 4 rounds
Incline Dumbbell Bench Press
Incline Dumbbell Bench Press
8 reps
Bench Dips
Bench Dips
Reps until failure
Dumbbell Fly
Dumbbell Fly
8 reps
Rest
Rest
1 min 30 secs

Set 3: 4 rounds
Dumbbell Front Squats
Dumbbell Front Squats
6 reps
Leg Curls
Leg Curls
10 reps
Floor Bridge
Floor Bridge
6 reps
Rest
Rest
1 min 30 secs

Set 4: 1 round
Child's Pose
Child's Pose
30 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
1 minute


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