Personal trainer Rush Kemp will help you fire up those glutes and abs with this 45 minute challenging workout!
Butts & Guts
Part A: 4 rounds (complete each move one right after the next, rest and repeat)
-DB Single Leg Glute Bridge x 15
-DB Single Leg Glute Bridge ISO Hold x 20 sec.
-DB Banded Abductions x 30
Part B: 3-4 rounds (complete each move one right after the next, rest and repeat)
-Single Leg Tap Backs x 10 ea. Side
-DB Hip Thrusts on Couch/Box x 20
-DB Lateral Squats x 10 ea. Side
-Lateral Bounding x 10 ea. Side
Part C: 3-4 rounds (complete each move one right after the next, rest and repeat)
-Banded Lateral Steps x 20 ea. Side
-Standing Banded Abductions x 30
-Clam Shells X 20 ea. Side
Part D: 3-4 rounds (complete each move one right after the next, rest and repeat)
-Straight Leg Raises x 15
-Straight Leg Pulses x 15
-Double Crunch X 15
-Side Plank Oblique Crunch x 15 ea. Side
-Butterfly Sit Ups x 15
Cash Out:
Butterfly Sit Ups 1 x 100
Walking Lunges 1 x 100
Frog pulse and reach
dips alt leg lift
plank knee in kick out
Side leg lunge long body oblique crunch
spiderman push up
cross toe touch
chair pose lateral squat
superman lat pulls
core crusher
long low lunge knee tap
single leg shoulder stand push up
v sit leg extension
air squats with reach
...
Two times through
20 Plank shoulder tap
15 leg lift pulse up
10 Star burpee
Tabata: Low plank/high plank/burpee
Two times through
20 PLank drag
15 weighted sit up
10 row with shoulder press
Tabata: same
Two times through
20 plank hip drop
15 weighted sit up
10 mtn climber burpee
Tabata: S...
