Workout 4

WARM UP:

  • 15min bike

(if you don’t have access to a stationary bike you can do dynamic stretching to activate your muscles)

GLUTES:

Do all exercises on one side and then straight away on the other side. This will be counted as 1 set.

After completing 1 set, rest for 3min then complete a 2nd set.

  • 30s clams

  • 30s straight leg raises

  • 30s bicycle

  • 30s bicycle (reverse)

  • 30s flick kicks

  • 30s across body reaches

ABS:

Do 2 sets with 3min rest between sets.

  • 20x scissor kicks

  • 20x eagle crunches

    (10x each side)

LEGS:

Do 2 sets with 3min rest between sets.

  • 20x knee ups with resistance band

    (10x each leg)

  • 20x side leg lifts with resistance band

    (10x each leg)

  • 20x tabletop pullbacks with resistance band

    (10x each leg)

UPPER BODY:

Do 2 sets with 3min rest between sets.

  • 20x bicep pulls

    (10x each arm)

  • 20x 3-point dumbbell rows

    (10x each arm)