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Description

Equipment needed :step *ball Target muscles ;Hip Flexors*Glutes*Abs


Exercises

Set 1: 1 round
Side to Side Right Leg Swings
Side to Side Right Leg Swings
30 seconds
Side to Side Left Leg Swings
Side to Side Left Leg Swings
30 seconds
Front Back Jacks
Front Back Jacks
30 seconds
Left Low Lunge with Clasped Hands
Left Low Lunge with Clasped Hands
30 seconds
Right Low Lunge with Clasped Hands
Right Low Lunge with Clasped Hands
30 seconds
Hip Flexor & Extension
Hip Flexor & Extension
1 minute
Transition
Transition
15 seconds

Set 2: 1 round
Power Step Ups
Power Step Ups
1 minute
Lateral Step Ups
Lateral Step Ups
1 minute
Curtsy Lunge
Curtsy Lunge
1 minute
Power Step Ups
Power Step Ups
1 minute
Lateral Step Ups
Lateral Step Ups
1 minute
Forward Dragon Squats
Forward Dragon Squats
1 minute
Lateral Power Step Ups
Lateral Power Step Ups
1 minute
Plyo Side Lunges to Touch
Plyo Side Lunges to Touch
1 minute
Transition
Transition
15 seconds

Set 3: 1 round
Russian Twists with a Ball
Russian Twists with a Ball
1 minute
Scissor Cross Crunches
Scissor Cross Crunches
1 minute
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Right Cross Leg Obliques
Right Cross Leg Obliques
1 minute
Pilates Hip Circles
Pilates Hip Circles
1 minute
Transition
Transition
15 seconds

Set 4: 1 round
Quick Box Step Ups
Quick Box Step Ups
1 minute
Step Ups with Knee Lifts
Step Ups with Knee Lifts
1 minute
Side Cross Kicks
Side Cross Kicks
1 minute
Lateral Step Ups with Left Leg Raise
Lateral Step Ups with Left Leg Raise
1 minute
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
1 minute
Glute Reverse Lunges
Glute Reverse Lunges
1 minute
Lateral Step Ups with Left Leg Raise
Lateral Step Ups with Left Leg Raise
1 minute
Lateral Step Ups with Right Leg Raise
Lateral Step Ups with Right Leg Raise
1 minute
Knees to Elbows
Knees to Elbows
1 minute
Reverse Lunge Off Step
Reverse Lunge Off Step
1 minute
Sumo Squats
Sumo Squats
1 minute
Reverse Lunge Off Step
Reverse Lunge Off Step
1 minute
Transition
Transition
15 seconds

Set 5: 1 round
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Left Low Glute Kicks
Left Low Glute Kicks
1 minute
Right Low Glute Kicks
Right Low Glute Kicks
1 minute
Pilates Right Side Bends
Pilates Right Side Bends
1 minute
Pilates Left Side Bends
Pilates Left Side Bends
1 minute
U Crunches
U Crunches
1 minute
Transition
Transition
15 seconds

Set 6: 1 round
Head to Knee
Head to Knee
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
1 minute
Floor Knee to Chest Stretch
Floor Knee to Chest Stretch
1 minute


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