DAY 13 // Unilateral Leg & Glute Strength HR12WEEK 3.0

 


Equipment Needed: Dumbbells: I used 2x15lbs, 1x25lbs, Mini Resistance Band - The ones I use: https://bit.ly/3Q6e8GG Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8 Yoga bocks/chair/bench for split lunges Workout Breakdown: 0:00 Intro 0:36 Warm Up 5:21 Circuit One (40s work + 10s rest x1 round) Side Leg Lift (R) Donkey Kick (R) Rear Lift (R) Rainbow Kick (R) Rear Pulse (R) Side Leg Lift (L) Donkey Kick (L) Rear Lift (L) Rainbow Kick (L) Rear Pulse (L) 13:50 Circuit Two (40s work + 20s rest x1 round) Stationary Lunge (R) Kickstand (R) Step Squat (R) Curtsey Lunge (R) Side Lunge Hop Stationary Lunge (L) Kickstand (L) Step Squat (L) Curtsey Lunge (L) Side Leap + Jack 24:00 Circuit Three (40s work + 10s rest x1 round) Lunge + Drive (R) Split Lunge (R) Single Leg Bridge (R) Leg Drop (R) Pop Lunges Lunge + Drive (L) Split Lunge (L) Single Leg Bridge (L) Leg Drop (L) Stand Up + Hop 34:00 Cool Down & Stretch




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