In this workout we work really hard for butt and abs, but not only ๐ . We start with one half of the butt, do exercises for all sides after that short rest with abs exercises and start the other half of the butt ๐
For new readers: if you haven’t worked out until now, start with the 90 day challenge.
If you have 2-3 months experience with workouts, try the workout below.
If this workout is easy for you, try the more challenging version.
1. Roll back and jump up โ 10
2. Push up โ 10
3. Bridge LEFT leg โ 10
4. LEFT leg back raise โ 10
5. LEFT leg side lunge โ 10
6. LEFT leg side raise โ 10
7. LEFT leg in lunge, dumbbells side raise โ 10
8. Butterfly crunch โ 10
9. Abs – leg raises โ 10
10. Torso raise โ 10
11. Bridge RIGHT leg โ 10
12. RIGHT leg back raise โ 10
13. RIGHT leg side lunge โ 10
14. RIGHT leg side raise โ 10
15. RIGHT leg in lunge, Arnold press โ 10
16. Pull over โ 10
17. Weighted crunch bent knees โ 10
18. Beginner dive bomber โ 10
19. Side plank + leg raise โ 10 each leg
20. 10 high knees + 10 frog claps โ 5
21. ALT from squat side and above raise โ 10
Do you like the way we worked our muscles in this workout?
Hi , I had a baby 6 months ago , and I’m now starting to do this right here
I hope it’ll help
Few questions
How long do I need to be in each level?
And also , this is a little weird , but I live in a complex apt , and all this jumping is kinda bothering my neighbors, is there any exercise that doesn’t have any cardio involved ?
Well , it’s also almost summer so I’ll go with my daughter to the nearest park to do this exercise
Feels very good to do those
I only start today , and I just did it really quick , I didn’t do the hole part cuz of my neighbors ,hopefully I’ll be able to do those every day !!
Level 2 is 90 days and workouts become harder. After these 90 days, start with level 3 and then you can do weekly programs that I post every week. Substitute jumps with steps left-right.
what is the weight of the dumbbells you are using?
Every dumbbell is 5 kg (11 lbs), it is written under the small window ๐ You can use smaller or heavier depending on your fitness level.