Publié depuis Eklablog

I will share my work out from now on, yes it's a lot but to me it's just enough

work out plan for today 

warm up: 15 mns

jog for 10 minutes.

leg swings, hip circles, jumping jacks (5 minutes)

Glute workout routine: isolation work out on monday 1.30 hr

1. squats (3 sets of 12 reps with weights)2 dumbbells 40 lbs weight=80

2. rdl's ( 5 sets of 20 with weights each leg) 2 dumbbells 40 lbs weight=80

3. Bulgarian squats (6 sets of 10 each leg) 1 dumbbell 40 lbs weight

4. sumo squats (6 sets of 20)2 dumbbells 40 lbs weight=80

5. B- Stance Rdl on the wall ( 5 sets of 15 each leg) 1 dumbbell 40 lbs 

6. good mornings on cable machine ( 4 sets of 20) 95 weight

7. leg kick back on glute machine (4 sets of 10 each leg on 90 weight)

8. step ups (4 sets of 20 each leg ) 30 lbs weight kettle bell

stretch 

ab work out 

1. Russian twist (4 sets of 12)

2. crunches ( 3 sets of 10)

3. plank 1 minute

finish it off:

stair master 30 minutes