Day 31 of EPIC | 45 Min Dumbbell Abs & Glute Workout



You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts. You don’t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like! The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds! 😁 For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45° out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don’t stand fully! Of course stand fully when you need a rest. JACK KNIFE OPP HAND TO FOOT HOLLOW CRUNCH HOLD W/LEG LOWER ON HANDS TUCK TO EXTENSION HEEL TAPS TOE REACH HOLD W/ALT LEG LOWER HIP RAISE HANDS UNDER TO LOWER X ARM CROSS CRUNCH TO SIT UO V SIT HEEL TAPS SUMO (count down 3sec, hold 3sec) SUMO (count down 3sec, hold 3sec) 1/2 REPS SUMO SQUAT FWD LEAN LUNGE FWD LEAN LUNGE (switch side) 1/2 REPS SUMO SQUAT FWD LEAN LUNGE FWD LEAN LUNGE (switch side) 1/2 REPS SUMO SQUAT SUMO RDL SUMO RDL 1/2 REPS SUMO SQUAT STAGGERED HIP THRUST STAGGERED HIP THRUST (switch) 1/2 REPS SUMO SQUAT STAGGERED HIP THRUST STAGGERED HIP THRUST (switch) 1/2 REPS SUMO SQUAT HIP THRUSTS HIP THRUSTS 1/2 REPS SUMO SQUAT SUMO HIP THRUSTS SUMO HIP THRUSTS 1/2 REPS SUMO SQUAT FROP PUMP FROG PUMP 1/2 REP SUMO SQUAT SUMO SQUAT PULSES B/W PLANK ONE LEG LIFT (same leg) PLANK ONE LEG LIFT SIDE PLANK LEG LIFT SIDE PLANK LEG LIFT (switch) HOVER TO DONKEY KICK HOVER TO DONKEY KICK (switch) SIDE LYING TO LIFT SIDE LYING TO LIFT (switch) HAND PLANK LEG LIFT PULSE HAND PLANK LEG LIFT PULSE (switch) SINGLE LEG BRIDGE (1 min) SINGLE LEG BRIDGE (1 min) switch It is up to you to push this session!! Really focus on squeezing with just the glutes! During the hip thrusts, look straight forward, lower slowly (not so far as to arch back) and squeeze with glutes to raise hips as high as you can. Squeeze and hold and lower again. It should be controlled with no sudden movements.



 

Comments

Post a Comment

Popular posts from this blog

4 Ways Your Pumpkin Can Make You Prettier

Image
Pumpkins are more than a delicious flavor for lattes and baked goods. They're packed with vitamins and antioxidants that nourish your skin, body, and hair—making the seasonally appropriate squash just the ingredient your fall beauty DIY needs. Get your pumpkin fix, minus the calories, with these recipes. Click through to see four pumpkin-inspired DIYs for your hair, skin, and body. 1  of  4 1. It Can Give You Shinier Hair PHOTO:  Hello Natural Pumpkin is rich in potassium and vitamin A, making it especially great for restoring damaged, dry hair (especially when it’s combined with ultra-moisturizing honey). You'll need: 2 cups cooked pumpkin 1 tablespoon honey 1 tablespoon coconut oil 1 tablespoon unflavored yogurt  Puree the pumpkin and yogurt, then mix in the coconut oil and honey. Evenly cover your hair from roots to ends, and let it sit for 15-20 minutes. Rinse out the mixture, and then shampoo to ensure no residue is left.  2  of  4 2. I
Read more

How Air Pollution Is Damaging Your Health

Image
Exposure to air pollution is associated with numerous effects on human health, including pulmonary, cardiac, vascular, and neurological impairments. The health effects vary greatly from person to person. High-risk groups such as the elderly, infants, pregnant women, and sufferers from chronic heart and lung diseases are more susceptible to air pollution. Children are at greater risk because they are generally more active outdoors and their lungs are still developing. Exposure to air pollution can cause both acute (short-term) and chronic (long-term) health effects. The health of our lungs and entire respiratory system is affected by the quality of the air we breathe. In addition to oxygen, this air contains other substances
Read more

Most Popular Anti-Aging Skin Care Ingredients

Image
Now I look for these ingredients in my skincare to test and review. They are very important for great skin. And I have learned so much about ingredients and what to look for in a great product. This is a list so you can understand the ingredients to look for. Watch for my reviews and you will see all these ingredients are in the products I test. Anti-aging skin care…it seems as though every magazine you read or every site you go to on the Internet is talking about it. After all, isn’t that why you came to my blog? Today, there are some “hot” product ingredients that you will hear mentioned, but what do they actually do? I have put together some of the more popular ingredients below so you can be a bit more informed as you read down the product labels of your favorite anti-aging skin care products. • Alpha Hydroxy Acid  – this ingredient is very popular in products offering exfoliation and/or chemical peels. These acids can be natural or synthetic and are very potent. In fact,
Read more