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Cardio Crusher
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Published v1
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5
Dec 7
Cardio and Core (HIIT Circuit)
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Published v1
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16
Dec 7
Cardio - Walk & Core Finisher
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Published v1
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5
Dec 7
30 Minute Cardio
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Published v1
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10
Dec 7
20 Minute Express Cardio
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Published v1
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5
Dec 7
Legs and Glutes
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Published v1
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5
Dec 7
Glute Builder Express
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Published v1
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4
Dec 7
Glute and Leg Sculpt
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Published v1
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5
Dec 7
Express Booty Builder
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Published v1
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5
Dec 7
Dumbbell Glute Sculpt
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Published v1
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5
Dec 7
Booty Builder Express
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Published v1
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5
Dec 7
Barbell Leg Day Blitz
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Published v1
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4
Dec 7
Banded Express Lower Body
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Published v1
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6
Dec 7
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Exercises
Dumbbell Hip Thrusts
Setup - Sit on the floor with your upper back against the bench. Your feet should be flat on the floor, about shoulder with apart and your toes externally pointed outwards slightly -Place a dumbbell over your hips with your hands cupping it on either sides for stability Movement - Push through your heels and thrust your hips upward, lifting your torso off the ground - At the top of the movement, your body should form a straight line from your shoulders to your knees. Squeeze your glutes at the top - Slowly lower your hips back down to the starting positionFields Reps Weight
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Exercises
Single Leg Dumbbell Hip Thrusts
Setup - Sit on floor with your upper back resting on a bench behind you - Place a dumbbell on top of your working leg using two hands to hold it securely Movement - On your working leg position your foot so that it is flat beneath your knee. Approximately hip-width apart. The other leg should be raised and kept bent in the air - Engage your core and glutes as you press through the heel of the foot on the ground to lift your hips upward. Squeeze your glutes at the top of the movement - Slowly lower your hips back down towards the ground, stopping before your glutes touch the floorFields Reps Weight
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Exercises
Curtsy Lunge
Setup - Stand with your feet hip width apart, holding a set of dumbbells by your sides Movement - Step your right leg behind your left leg and across your body - Lowering your body into a lunge position, keeping your front knee aligned with your toes. Your knee should bend close to the ground but don't touch the floor - Push through the heel of your left foot to return to the starting positionFields Reps Weight
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Exercises
Dumbbell RDLs
Setup - Stand with your feet shoulder width apart and hold a dumbbell in each hand Movement - Hinge your hips back, with a slight bend in your knees, pushing all the weight through your heels - As you hinge the dumbbells should travel straight down along your thighs, close to your body - Lower the dumbbells until you feel a stretch in your glutes and hamstrings - Push through your heels and use your glutes and hamstrings to reverse the movement. Drive your hips forward to return to the starting positionFields Reps Weight
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Exercises
Dumbbell Sumo Squat
Setup - Stand with your feet wider than shoulder-width apart - Point your toes out at about a 45-degree angle - Hold a dumbbell with both hands in front of your body, letting it hang between your legs - Keep your core engaged, chest lifted, and shoulders back Movement - Initiate the movement by pushing your hips back, then bend your knees and lower your body down - Keep your weight on your heels and ensure your knees track over your toes - Lower your body until your thighs are at least parallel to the ground - Push through your heels and straighten your legs to return to the starting positionFields Reps Weight
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Set 3