10 Min warmup (elliptical)
Donkey kicks (12 each leg)
4 x 12 abductor outer thigh
4 x 12 adductor inner thigh
4 x 10 single led deadlift (with dumbbell or kettlebell)
4 x 12 (each leg) donkey kick**
** for the third set I straightened my leg and lifted from the floor as high as I could without arching the back
10 Min warmup (stair master)
3 x 16 Lateral squat walk to wall (with medicine ball)
3 x 16 lateral squat walk away from wall
3 x 16 (each leg) lateral leg lifts**
3 x 16 knee crunches (yoga ball)
*The idea is to lead with one leg in a lateral squat walk to a wall. Once at the wall do a wall sit with the medicine ball on your lap for 1 min. Then go back to your spot leading with the other leg.
** basically a fire hydrant leg lift but with your leg extended
For all workouts, use the heaviest weights you can maintain good form with. I design all of my workouts to be about an hour long. I encourage you to add in a day of cardio (I like spin class or going for a run) and then I also like to add another day where I take a group exercise class (I like barre). Make sure to rest at least one day a week, your muscles need time to recover.
amandla
jacobvanloon
kianamaiart
gummygunk
andulkaphoto
titsay
