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Description

This workout targets the muscles of the lower body, particularly the Glutes, Hips and Thighs, to train for muscular endurance. The format is to do single repetitions, followed by pulses, then isometric holds. Warmup and cool down with the below exercises: Warm up (30 secs each of below 5 exercises, then repeat): 1.Jog in place or butt kicks 2. Jacks 3. Windmills forward and back 4. Side lunge reaches with arm reaching over the top of head, L, R 5. T crosses (hamstring stretches) Cool Down with the following exercises: 1. Child's Pose into Child's Pose with Lat Stretch (walk hands over) 2. Into Child's Pose with Shoulder Stretch 3. Supine (Lying on Back) Hamstring stretch 4. Supine Hip Rotator stretch 5. Supine Hip Flexor Stretch 6. Standing Quad Stretch 7. Standing Inner Thigh stretch 8. Standing Ab Stretch and Side bend 9. Round back 10. Chest Stretch 11. Shoulders, Triceps, Neck


Exercises

Set 1: 4 rounds
Sumo Squats
Sumo Squats
45 seconds
Front Kicks
Effort: Moderate
Front Kicks
45 seconds
Dynamic Lunges
Dynamic Lunges
45 seconds
Butt Kickers
Effort: Moderate
Butt Kickers
45 seconds
Squat Jumps
Effort: Moderate
Squat Jumps
45 seconds
Recovery
Recovery
2 minutes


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