woman    intermediate    40 min
Sport and health

GAL

Goal

Glutes, abs and legs routine. We should set up the series and the repetitios depending our fitness level. We should start from the indications and increase the number of repetitons and sets step by step.
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Forearm Plank
3 Sets   30 reps
Glute Bridge
3 Sets   20 reps
Lying side hip raise
3 Sets   20 reps
YOGA: WARRIOR 3 POSE
3 Sets   30 seg
SQUAT WITH DUMBBELL WOOD CHOP
3 Sets   15 reps
Elastic band side split squat
3 Sets   20 reps
DONKEY KICKS

Wall Squat

Wheel rollout

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LEG CURL WITH PARTNER RESISTANCE

Push up with torso rotation

Lying leg abduction

Bench dips

WEIGHTED PULL UPS

Stretch cat

BEAR CRAWLS

Front knee lifts

Reverse crunch

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