WORKOUT SESSIONS

Circuit One

Here you will find every exercise and the number of repetitions followed by a video guide where you can see how the workout is done. If you cannot finish one set with the number of reps indicated, just go ahead and try to push to the maximum your body allows.

The Warm Up

Rope jumping: 10 sets of 1 minute each (rest in between sets).

The Workout

Exercises (leg/gluteo):

1. Gluteo Bridge: 3 sets (20 repetitions each set) (#725)
2. Single Leg Gluteo Bridge: 3 sets each leg (20 repetitions each set) (#726)
3. Chair Gluteo Reverse Hyper Rise: 3 sets (20 repetitions each set) (#728)
4. Chair Gluteo Single Leg Reverse Hyper Rise: 3 sets each leg (20 repetitions each set) (#729)
5. Lunge: 3 sets each leg (10 repetitions each set) (#731)
6. Squats: 3 sets (25 repetitions each set) (#732)
7. Gluteo Standing Up Kickback: 3 sets each leg (30 repetitions each set) (#734)
8. Standing Side Leg Rise: 3 sets each leg (20 repetitions each set) (#735)

Exercises (abs):

1. Crunch: 3 sets (20 repetitions each set) (#727)
2. Single Leg Rise Crunch: 3 sets (10 repetitions each set) (#730)
3. Bicycle Crunches: 3 sets (20 repetitions each set) (#733)
4. Double Leg Rise Crunch: 3 sets (20 repetitions each set) (#736)

 

The Videos

728 – Chair Gluteo Reverse Hyper Rise: 3 sets (20 repetitions each set).

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729 – Chair Gluteo Single Leg Reverse Hyper Rise: 3 sets each leg (20 repetitions each set).

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731 – Lunge: 3 sets each leg (10 repetitions each set).

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732 – Squats: 3 sets (25 repetitions each set).

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734 – Gluteo Standing Up Kickback: 3 sets each leg (30 repetitions each set).

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735 – Standing Side Leg Rise: 3 sets each leg (20 repetitions each set).

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Abs Workout

727 – Crunch: 3 sets (20 repetitions each set).

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730 – Single Leg Rise Crunch: 3 sets (10 repetitions each set).

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733 – Bicycle Crunches: 3 sets (20 repetitions each set).

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736 – Double Leg Rise Crunch: 3 sets (20 repetitions each set).

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