FM SG HOME GLUTES ABS AND CARDIO

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1

Bicycling, Stationary

Warm up sets =

1 Warm up set

Working sets = 

12 Reps

To begin, seat yourself on the bike and adjust the seat to your height. Select the desired option from the menu. You may have to start pedaling to turn it on. You can use the manual setting, or you can select a program to use. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. The level of resistance can be changed throughout the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Stationary bikes offer convenience, cardiovascular benefits, and have less impact than other activities. A 150 lb person will burn about 230 calories cycling at a moderate rate for 30 minutes, compared to 450 calories or more running.

Rep information

Start off with 12 minutes on the Air Bike. Keep heart rate at around 115-120 bpm. no higher!

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3

Butt-Ups

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement. Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards. Repeat for the recommended amount of repetitions. Variations: None

Rep information

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5

Oblique Crunches

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put one hand beside your head and the other to the side against the floor. Make sure your feet are elevated and resting on a flat surface. Now lift the shoulder in which your hand is touching your head. Simply elevate your shoulder and body upward until you touch your knee. For example, if you have your right hand besides your head, then you want to elevate your body upwards until your right elbow touches your left knee. The same variation can be applied doing the inverse and using your left elbow to touch your right knee. After your knee touches your elbow, lower your body until you have reached the starting position. Remember to breathe in during the eccentric (lowering) part of the exercise and to breathe out during the concentric (upward) part of the exercise. Continue alternating in this manner until all of the recommended repetitions for each side have been completed. Note: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

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7

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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2

Gorilla Squat

Warm up sets =

0 Warm up sets

Working sets = 

5 Working sets

8 Reps

8 Reps

8 Reps

8 Reps

8 Reps

Begin in a standing position with your chest up and your feet hip-width apart. This will be your starting position. Jump into a lunge position, bringing one foot forward and one foot back, bending both knees to 90 degrees. Ensure that the front knee is over the midline of the foot and the back knee is nearly touching the ground. Extend through both legs, jumping as high as possible. As you jump up, switch positions of your legs, moving your front foot to the back, and your rear leg to the front. As you land, absorb the impact through the legs by adopting the lunge position. Once again, extend through both legs, jumping as high as possible, but this time you’re going to land with your feet should-width apart in a squat position. This is one repetition. Complete for the desired number of repetitions.

Rep information

Squeeze your glutes to start the movement from the ground. Go 8 each leg for 5 sets. Sorry!!!!!!!!!!!!

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4

Alternate Heel Touchers

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

Rep information

15 Reps

15 Reps

15 Reps

15 Reps

Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement. Now go back slowly to the starting position as you inhale. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition. Continue alternating sides in this manner until all prescribed repetitions are done. Variations: None

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6

Running, Treadmill

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

Rep information

So it says treadmill here but this last part of the workout can be outside of you want. Power walk, jog even another go on the airbike if you want. 25 minutes steady state cardio to clip a little fat before bed time.

25 Reps

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

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8

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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