Day 2: Glutes & Hamstrings Workout At Home with Dumbbells / HR12WEEK 4.0



Equipment Needed // Dumbbells: Light (5-10lbs) Med (8-12lbs) Heavy (15-20+lbs) Exercise mat or other soft surface. Mini Resistance Band Workout Breakdown: 0:00 Intro 1:02 Warm Up 3:35 Glute Activation Circuit (45s work + 15s rest x1 round) Side Steps Donkey Kick (R) Rear Pulse (R) Rainbow Kick (R) Glute Bridge Hold & Pulse Donkey Kick (L) Rear Pulse (L) Rainbow Kick (L) Glute Bridge Hold & Pulse Rest 15:00 Strength Circuit One (40s work + 20s rest x2 rounds) Stiff Leg Deadlift Hip Thruster Kickstand (R) Kickstand (L) Reverse Lunges Rest 25:00 Strength Circuit Two (40s work + 20s rest x2 rounds) Sumo Squat Sumo Pulse 1.5 RDL's Side Bridge Lift (R) Side Bridge Lift (L) 35:00 Cool Down & Stretch





 

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