» Day 23 of EPIC | Glutes and Abs Workout [DUMBBELL NO REPEAT]

Glutes and abs… 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles!

You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts.

Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout.

A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band.

The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning.

Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement!

Once we move to the dumbbell part, the rest will be 15 seconds following each 45 seconds exercise.

Of course this will all be on the screen for you to simply follow along!

Below are the exercises we will work through together!

TUCK TO EXTENSION
TABLE TOP CRUNCH
TOE REACH PULSES
SINGLE LEG REACH
SINGLE LEG REACH (switch)
BUTTERFLY CRUNCH
X ARM SIT UP
BICYCLES
ELBOW TO KNEE CRUNCH
ELBOW TO KNEE CRUNCH
HEEL REACHES
STRAIGHT ARM CRUNCH
CRUNCH PULSES
3 POINT CRUNCH
TOE REACH TO HOLLOW

LOW ABDUCTION
PULSE (same leg)
HIGH ABDUCTION
PULSE (same leg)
BRIDGE UP & DOWN
PULSES
SQUAT
SQUAT PULSES
1/2 REP SQUATS
HOLD
X OVER
1/2 REPS (same leg)
X OVER (switch leg)
1/2 REPS (same leg)
DONKEY KICK
1/2 REPS
DONKEY KICKS (switch legs)
1/2 REPS
SIDE LYING RAISES
1/2 REPS
SIDE LYING RAISES (switch side)
1/2 REPS
DOUBLE FEET
PULSE
FROG FEET
PULSE
SINGLE BRIDGE TO ABDUCTION
SINGLE BRIDGE TO ABDUCTION (switch)

SUMO SQUAT
1/2 SUMO
SUMO PULSE
1 1/2 SUMO
SUMO DEADLIFT
1/2 SUMO DEADLIFT
PULSE SUMO DEADLIFT
1 1/2 SUMO DEADLIFT
HIP THRUST
1/2 HIP THRUST
PULSE HIP THRUST
1 1/2 HIP THRUST
HOLD HIP THRUST
SLOW HIP THRUST

Burn out!!
B/W thrusts!
B/W pulses!

Take this workout slow and controlled! Think about lifting with the abs and not straining the neck. During lying leg lifts, lift and lower rather than kick. During donkey kicks, aim the heel for the ceiling the entire time. During sumo squats, push the hips far back and chest open. During hip thrusts, lower with control and lift hips as high as possible by squeezing the glutes!

This was a tough one for me… as I made it so! Make it a tough one too!!! It’s all about how you engage the muscles, slow release, tight contraction and full range!!

Enjoy this session!!! I certainly did!!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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