40 Min ADVANCED ABS & GLUTES WORKOUT | with Ankle Weights (Optional)

From the creator

This is a 40 minute advanced glutes and abs workout you can follow along to at home, solely focusing on the glutes and core! The core section at end of absolutely advanced if you wear ankle weights combined with with the leg lowers. Also the forward knee leg extension is an advanced move to hold quad out while entending and keeping steady! The exercises are each performed for 45 seconds with 15 seconds to get ready for next exercise. The first 30 minutes is targeting the glutes at different angles and last 10 minutes is core and abs! During the glute movements, try to control the movements, really squeeze the glutes at top of contraction and lower with control. LYING SIDE LIFT CIRCLES CIRCLES (opposite direction) PULSE LYING SIDE LIFT FORWARD KNEE LEG EXTENSION LYING SIDE LIFT CIRCLES CIRCLES (opposite direction) PULSE LYING SIDE LIFT FORWARD KNEE LEG EXTENSION STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE DONKEY KICK DONKEY KICK PULSE DONKEY KICK DONKEY KICK PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE STRAIGHT LEG LIFT STRAIGHT LEG LIFT PULSE SINGLE LEG BRIDGE SINGLE LEG BRIDGE SINGLE LEG BRIDGE LEG LOWER SINGLE LEG BRIDGE LEG LOWER SINGLE LEG BRIDGE LEG PULSE SINGLE LEG BRIDGE LEG PULSE *Remove ankle weights if needed now. REVERSE CRUNCH CRUNCH CRUNCH PULSE REVERSE CRUNCH CRUNCH CRUNCH PULSE ALT LEG EXTENSION CRUNCH DOUBLE TOE TAPS CRUNCH PULSES I will be using ankle weights (2kg on each ankle) however this is comple

Published 2020-06-23 · Watch on YouTube ↗
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