WORKOUT 1

 

                        ABS                                                    HIP AND GLUTES

 

1.              Side Crunches  x  25                            1.         FIRE HYDRANT X20

 

2.              Bicycles X 50                                     2.         TRAIL LEG X 20 EA.

 

3.              MERMAIDS X  30                            3.         REVERSE TRAILEG X20 EA.

 

4.              REVERSE MERMAID X30              4.         LEG WHIP X 20 EA.

 

5.              HIP THRUST X20                            3.         UP AND BACK x20

 

6.              SUPERMAN x 20                              4,         LYING LEG CIRCLES x20

 

7.              FLUTTER KICK x 50                       5.         SIDE LEG RAISES x  20

 

8.              CROSSOVER x 50                             6.         CLAM X25 EA.

 

9.              MINI V’S X 30

 

10.           6 / 90   10 SLOW                               

 

 

WORKOUT 2

 

1.              BICYCLES X 50                                1.         FIRE HYDRANT X 20

 

2.              RUSSIAN TWIST X 50                     2.         REVERSETRAIL LEG X 10

 

3.              SIDE LEG RAISE X 20 EA.              3.         UP AND BACK X 10 EA.

 

4.              V UPS  X 20                                       4.         INNER THIGH X 10

 

5.              IRON CROSS 15 EA. SIDE              5.          STRAIGHT LEG RAISEX10

           

            6.         6 – 90’s  15 SLOW                             6.         HIP THRUSTS X 25

           

            7.         PLANK X 1MIN                               7.         STANDING TRAIL LEG 20