Legs & Bum
For this workout, you will need a resistance band, some weights and a chair! If you don’t have equipment, simply do the exercises without!
10 x Step ups (each leg)
Repeat 5 times
12 x Banded bridge & adduct
12 x Banded bridges (3 second pause at the top)
12 x Banded bridge pulses
Rest 30 seconds
Repeat 3-4 times
Option: hold a weight on your hips to add more resistance
12 x Banded slow squats (go down for 3 seconds, pause 1 second at bottom) (add weight)
12 x Banded side squat walks (each way)
Rest for 30-60 seconds
Repeat 3-4 times
12 x Hamstring bridges (heels up, pause at the top for 1 second)
12 x RDL (go down for 3 seconds, pause 1 second at bottom) (add weight)
Rest for 30-60 seconds
Repeat 3-4 times
1 minute of narrow stance walking lunges (add weight)
Rest 30 seconds
Repeat 3 times
10 x Step ups (each leg)
Repeat 5 times