Grab a light set of dumbbells (3-8lbs), a chair, and a mat for this glute, leg, and ab barre inspired strength workout. Today's focus is strengthening the entire lower body and abs! We are moving to approximately 130 bpm (dubbed music over what I'm listening to live) but you and I never HAVE to go at the same speed/tempo. You can go slower or faster, this is your workout! Just try to maintain great form throughout : )
Today's format is unilateral tri-sets. If you have a weaker side (that you know of) perform that side first and match on your stronger side. I will always cue left side first. During the trisets we will perform the first exercise for 60 seconds, the second exercise for 45 seconds, and the third exercise for 30 seconds. We will then have 30 seconds to recover before transitioning to the other side.
Before switching up the exercise there will be a demo in the upper left hand corner of your screen, and I give verbal cues throughout as well. This one is high volume with little recovery time, so if needed you can always lighten the resistance mid set, switch to BW only, and/or rest/pause. This one builds and burns. So meet me on your mat with and let’s get to work! 🤜❤️🤛
Let me know how it goes in the comments below!
Skip to 3:00 to begin workout
Workout time: Approx 35:00
Workout with stretch: Approx 39:00
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Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
The Workout
Unilateral Trisets
60 seconds / 45 seconds / 30 seconds / 30 sec rest
Left side, then match on right
Kickstand Reverse Crunches
Crunch
Double Kickstand Crunch
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Single Leg Bridge
Single Leg to Bstance Bridge
Bstance Bridge
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Single Leg RDL
Bstance RDL
Bstance RDL Hip Hinge Swings
-
Static Lunge
Reverse Lunge
Lunge Pulses
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Bulgarian Split Squat
Single Leg Chair Squat
Squat
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Copenhagen Plank Up
Copenhagen Plank Hold
Side Plank Adductions
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Sprinter Sit Ups
Bicycles
Up and Overs
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Flutter Kicks
Additional Add-Ons to Compliment this Workout:
Cardio
30 Minute Power Cardio: • 30 Minute Continuous P...
20 Minute Cardio/Core Low Impact: • 20 Minute Cardio and C...
30 Minute Low Impact Cardio: • 30 Minute Low Impact C...
Stretch
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped
14 окт 2024
