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



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