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Monday, May 5, 2014

Ab and Leg Workout


Ab Workout: do this 3x
30 Kettle Bell Swings 15 or 20lbs
30 Weighted Butt-Ups (with ball between legs) 
30 Basic Crunches
30 Quick Bike
30 Full sit ups with 10 or 15 lb weight

Butt Workout:
Holding 2 8 or 10 b weights:
do this 2 or 3 times (probably 2x depending on time)
30 Alternating Reverse Lunges
30 Walking Skaters (weights at shoulders)
30 Stationary Lunges R
30 Stationary Lunges L
30 Bridge ups (on med ball or couch)
30 Swiss Ball Leg Curls (heels on ball and roll in and back out)
30 Plank on Med ball or couch and drive R leg in then L leg in
30 Ball to Feet passes (lay on back and hold med ball between feet extend arms and legs out bring them back up, swap ball to hands and extend out and back)
30 Basic Squats 15lb weights
30 teapots (weights by side teapot R then L)
30 Forward Lunge then reverse Lunge R then L
30 Quick Alternating Lateral Lunge
30 Lateral Step up R and then L

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