FM SG HOME GLUTES ABS AND CARDIO

1

Bicycling, Stationary

Warm up sets =

1 Warm up set

Working sets = 

12 Reps

Rep information

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

3

Butt-Ups

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Rep information

5

Oblique Crunches

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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

Rep information

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

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

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

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