Скачать или смотреть Glutes & Thighs: DAY 9 / Fierce 3.0 Workout Program

Alright my friends it's time for a lower body workout focusing on the GLUTES & THIGHS!. We are going to start things off today with a mini band circuit to really wake up those sleepy glutes and then we will move into some strength training - continuing to target that booty as well as the thighs. Get ready to feel the burn and embrace the shake!! #homeworkout #glutes #thighs #strength

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Equipment Needed //
Exercise Mat
Dumbbells: Medium (15-30lbs) Heavy (35-45lbs+)
Mini Resistance Band

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Workout Breakdown:
Intro
Warm Up
Glute Activation (40s work + 10s rest)
Lateral Walk
Banded Squats
Side Steps
Glute Bridge
Bridge & Pulse
Donkey Kick (R)
Rear Pulse (R)
Rainbow Kick (R)
Donkey Kick (L)
Rear Pulse (L)
Rainbow Kick (L)
Pull & Lower
Butterfly Bridge

Strength Circuit One (40s work + 20s rest x2 rounds)
1.5 Sumo Squat
Sumo Deadlift
Sumo Squat & Deadlift

Static Curtsy (R)
Static Curtsy (L)
Curtsy Lunges

Strength Circuit Two (40s work + 20s rest x2 rounds)
Side Bridge & Lift (R)
Side Bridge & Lift (L)
Glute Bridge

Side Squat (R)
Side Squat (L)
In & Out Hops

Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather