Instructions :
Label : Intermediate
Complete 3 sets of each and every exercise to get better results.
Butt Kicks
Duration : 30sec
Stand up on the floor, then run in place while kicking your heel up to touch your butt with each step. Try to do it as fast as you can. It's a great exercise for the gluteus and hamstrings.
Dumbbell Jumping Squat
Repeat : 10
Stand with your feet a little wider than shoulder width apart and each of your hands holding a dumbbell at each side. Squat down until your thighs are parallel to the floor, then push on your heels to jump up. Return to the starting position and repeat the exercise.
Dumbbell Hip Hinge
Repeat : 10
Hold a dumbbell in each hand. Stand upright with your feet shoulder width apart. Sit your hips back and bend your upper body while keeping your upper body straight, then slowly go back to the start position and repeat the exercise.
Dumbbell Step - Up Onto Chair
Each Side x 8 | Repeat 16
Hold a dumbbell in each hand at your sides. Stand in front of a chair. Then step up on the chair and step back down. The exercise works to strengthen the legs and buttocks.
Dumbbell Plie Squats
Repeat : 10
Stand with your feet a little wider than shoulder width apart and hold a dumbbell in your hands. Lower your body until your thighs are parallel to the floor. Return to the starting position and repeat the exercise.
Dumbbell Hip Thrust
Repeat : 10
Sit with your feet flat on the floor. Rest your shoulders on a bench. Put a dumbbell on your hips. Lift your hips until your knees are at 90 degrees. Hold for a second, then slowly lower them. Repeat the exercise.
Dumbbell Bulgarian Split Squat
Repeat : 10
Hold a dumbbell in each hand at your sides. Stand several feet away from a bench. Rest your left foot on the bench behind you. Lower your body until your back knee nearly touches the floor and your front thigh is parallel to the floor. Then go back to the start position and repeat the exercise. There should be enough space between your front foot and the bench so that your front knee doesn't go over your toes. Keep your upper body straight. It's a great exercise for the gluteus and hamstrings.
Dumbbell Single Leg Hip Thrust
Repeat : 10
Sit with your feet flat on the floor. Rest your shoulders on a bench. Put a dumbbell on your left thigh. Lift your right leg, then raise your hips until your left knee is at 90 degrees. Hold for a second, then slowly lower them. Repeat the exercise. Repeat exercise with other side.
Dumbbell Backward Lunge
Each Side x 8 | Repeat : 16
Stand with your feet shoulder - width apart. Hold a dumbbell in each hand at your sides. Step back with your left leg and lower your body until your thigh is parallel to the floor. Return and switch to the other leg.
Leaning Dumbbell One Leg Calf Raise
Repeat : 10
Hold a dumbbell in your left hand and stand with the ball of your left foot on a stable bench or something similar. Use your right hand to hold onto something to maintain balance. Lift your left heel up and down. Repeat same action with other leg.
Wall Sit
Duration : 30sec
Start with your back against the wall, then slide down until your knees are at a 90 degree angle. Keep your back against the wall with your hands and arms away from your legs. Hold the position. The exercise is to strengthen the quadriceps muscles.
Quad Stretch With Wall
Duration : 30sec
Stand with your right hand on the wall. Bend your left leg and grasp your ankle or toes to bring your left calf close to your left thigh. Hold this position. Repeat same exercise with other hand.
Lying Butterfly Stretch
Duration : 30sec
Lie on the floor with your feet together. Open your knees to the sides. Hold this position.