Another Day, Another Workout Routine For You Babes!

Another Day, Another Workout Routine For You Babes!

Here’s a fun workout my sis & I did today at the gym, with no guidelines; we just wanted a good overall burn; we’re not pros so feel free to adapt it to suit your needs/abilities!

  1. WARM-UP: TREADMILL (12 min.)
    1. 1 min. all-out (incline & speed 7)
    2. 1 min. active recovery (incline 7, speed 4)
    3. Repeat on/off for 12 min.
  2. PUSH SLED (3 min.):
    1. With or without weight; obviously, adding weight increases resistance & intensity.
    2. Push the sled back & forth & have your partner wait for you on the other side.
    3. Rest while your partner pushes & repeat for 3 minutes.
  3. RESISTANCE BAND:
    1. 15 hip thrusts, open & close your legs legs 3x at the top, maintain resistance in the band, lower down but don’t let your booty touch the floor & repeat
    2. 12x each side, leg kickbacks
    3. 12x each side, donkey kicks
    4. 12x each side, side clamshells
  4. BOX JUMPS:
    1. 12 box jumps, jump up, land with your feet flat, hip-distance apart with bent knees in a squat, keep chest up & core engaged
  5. ELEVATED SUMO SQUATS WITH PULSES (12x):
    1. With or without a kettleball; obviously, adding weight increases resistance & intensity.
    2. Pulse for 2 once you lower, come back up & squeeze your glutes
    3. Rest & repeat again
  6. WEIGHTED REVERSE LUNGES WITH PULSE (10x each side):
    1. Lunge back holding weights (or not; up to you) on each side of your body, keep your body square, lift the lunging leg & pulse for 3 counts
  7. WEIGHTED BULGARIAN SPLIT SQUATS (10x each side):
    1. Rest your foot on a step, get into forward lunge position, torso upright, core braced & hips square, with back foot elevated on the bench
    2. Lower until front thigh is horizontal, keep knee in line with your foot & don’t let it go beyond your toes.
  8. BANDED SQUAT JUMPS
    1. With or without resistance band &/OR step out instead of jumping to lower intensity
    2. Jump into a small, medium, big squat & repeat 12x
  9. LYING OR STANDING KETTLE BALL OBLIQUE SIDE CRUNCHES:
    1. 10x each side
    2. Repeat 2x
    3. Take 30 seconds of rest between sets
  10. BARBELL REVERSE CRUNCHES:
    1. 10 reps, 2 sets
    2. Take 30 seconds of rest between sets
    3. You can also do it without weight
  11. PLANK:
    1. Hold plank for 1 minutes
    2. Repeat twice
    3. Take 10-15 seconds rest in between each plank
  12. FINALE: Jacob’s Ladder for 100 (Repeat 2x)
    1. If you don’t have access to a Jacob’s Ladder, you can do any other full-body exercise since the ladder really uses the whole body as a unit to power the equipment!

IMG_0972-1.JPG



Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.


%d bloggers like this: