Hey lovies!
Here’s a workout I did with my sister at the gym this week & let me tell you, WE BROKE A HELLA SWEAT.
BANDED WORKOUT (LOWER BODY):
- Banded squat walk around the track (right lead leg), stop at 1st corner & do 10 banded jump squats
- Banded squat walk, stop at 2nd corner & repeat jump squats
- Vertical banded squat walk, stop at 3rd corner & repeat jump squats
- Alternating banded front lunges with kickbacks, stop at 4th corner & repeat jump squats
- Rest 1 minute
- 20x banded hip thrusts, hold each thrust for 3 secs. at top before bringing your butt back down (don’t let it touch the floor)
- 20x side-lying clamshells (10x on each side)
STAIRMASTER (with band): 8 minutes total
- 3 min.: Level 10 (1 min.), Level 11 (1 min.), Level 12 (1 min.)
- 2 min.: Level 8, banded alternating leg kickbacks (1 min. on each side)
- 2 min.: Level 12 – climb sideways to the right (1 min.) & to the left (1 min.)
- Last min.: Level 10
BOOTY: We used machines, but if you don’t have access to them, you can do it with your body weight & add bands if you want!
- 3 sets of each of the following with 20-30 secs. rest in between each
- 10x glute thrusts, hold thrust for 3-5 seconds at top
- Leg kickbacks, 10x on each side
CABLE MACHINE:
- Repeat 2x on each side
- 10x Single-leg kickbacks
- 10x Single leg abductions
- 10x Step out squat, pulse for 3 & repeat
ABS:
- Repeat each set 3x
- 10x reverse curl, pulse for 5 quickly at top
- 10x in-out double crunch
- 10x double pulse sit-ups