40 Min ADVANCED ABS & GLUTES WORKOUT



The exercises are each performed for 45 seconds with 15 seconds to get ready for next exercise. The first 30 minutes is targeting the glutes at different angles and last 10 minutes is core and abs!
During the glute movements, try to control the movements, really squeeze the glutes at top of contraction and lower with control. LYING SIDE LIFT CIRCLES CIRCLES (opposite direction) PULSE LYING SIDE LIFT FORWARD KNEE LEG EXTENSION LYING SIDE LIFT CIRCLES CIRCLES (opposite direction) PULSE LYING SIDE LIFT FORWARD KNEE LEG EXTENSION STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE DONKEY KICK DONKEY KICK PULSE DONKEY KICK DONKEY KICK PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE SINGLE LEG BRIDGE SINGLE LEG BRIDGE SINGLE LEG BRIDGE LEG LOWER SINGLE LEG BRIDGE LEG LOWER SINGLE LEG BRIDGE LEG PULSE SINGLE LEG BRIDGE LEG PULSE *Remove ankle weights if needed now. REVERSE CRUNCH CRUNCH CRUNCH PULSE REVERSE CRUNCH CRUNCH CRUNCH PULSE ALT LEG EXTENSION CRUNCH DOUBLE TOE TAPS CRUNCH PULSES I will be using ankle weights (2kg on each ankle) however this is completely optional to incorporate as an ankle weights workout. As with all follow along workouts, please warm up fully prior for at least 5 minutes to prepare body for work ahead. I have not put alternatives up due to the fact there is no jumping or high impact movements but I would ask that you simply change an exercise to what works for you. For example, the leg lowering in the lower abs segment; simply bend knees, don’t lower as much or do alternating leg!  



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