Day 7: Booty & Thigh Toning (Ankle Weights Workout) / HR12WEEK 4.0

 




Workout Breakdown: 0:00 Intro 0:45 Warm Up 3:45 Circuit One (40s work + 10s rest x1 round) Glute Bridge Single Leg Bridge Kick (R) Laying Side Lift (R) Front Lift (R) Reverse Circles (R) Side Bridge Lift (R) Glute Bridge Single Leg Bridge Kick (L) Laying Side Lift (L) Front Lift (L) Reverse Circles (L) Side Bridge Lift (L) 14:00 Circuit Two (40s work + 10s rest x1 round) Step Squat (R) 1.5 Side Lunge (R) Sumo Pulse Curtsey + Kick (R) Pulsing Lunge (R) Rainbow Kick (R) Step Squat (L) 1.5 Side Lunge (L) Sumo Pulse Curtsey + Kick (L) Pulsing Lunge (L) Rainbow Kick (L) 24:15 Circuit Three (40s work + 10s rest x1 round) Donkey Kick (R) Hydrant Kick (R) Kick + Tuck (R) Rear Pulse (R) Bridge March Bridge Pulse Donkey Kick (L) Hydrant Kick (L) Kick + Tuck (L) Rear Pulse (L) Bridge March Bridge Pulse 34:15 Cool Down & Stretch



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