Day 12 - Legs & Booty View online

37 min · Glutes, Legs

Before you start try to find a backpack or similar and fill it with something heavy like books - we'll use this
as a weight!

Surrenders Sandbag Lunges Lying Side Leg Lifts

0:30 0:30 0:30

rest rest rest

4 sets 12 reps 40 sec rest 4 sets 24 reps 40 sec rest 8 sets 12 reps
Use the backpack! / Usa la mochila! 4 per leg / 4 por pierna!

Squat Jacks Weighted Glute Bridges Wall Sits

0:30 0:30
rest rest

4 sets 60 secs 20 sec rest 4 sets 20 reps 25 sec rest 4 sets 60 secs 20 sec rest
Use the backpack from the other exercise!
/ Usa la mochila que tenias de antes!

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Surrenders

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:
Calves

Standing on something soft, such as an exercise mat, place both hands behind your
head and gently bring your right knee down to the ground.

Follow with your left knee so that you are kneeling on the mat, with your hands behind
your head and your back nice and straight.

Lift your right knee up placing your right foot in front of you. Bring your left foot
forward and drive upward through your right heel to bring you back to starting
position.

Repeat the same movement, but leading with your left leg.

Powerbag / Sandbag Lunges

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Calves, Hamstrings

Hold the powerbag/sandbag against your chest with your arms curled around it from
the under side.

Take one step forward (around 1.5 times a normal forward step).

Lower your body into the lunge until the forward leg reaches a 90-degree angle bend.
Your back knee should only just hover from the floor.

Push upwards through the front leg and drive your body back to the starting position.

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Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.

Brace your core and make sure your body is in a straight line. Keep your right hand on
the ground and your left hand on your hip.

Slowly lift the left leg into the air, keeping it straight during the exercise.

Slowly lower your left leg. Complete the set then repeat with the other leg.

Squat Jacks / Side Sumo Walks

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Hamstrings

Stand with your feet in a wide stance, with your toes slightly pointed outwards - like a
sumo wrestler. Hold your hands together in front of your chest.

Keeping your back straight, lower your body towards the ground by bending your
knees.

Bring your left leg in one step so that it lands next to your right leg.

Take one step with your right leg away from your left leg so that you are now back to
the starting position.

Repeat the complete movement in reverse to complete one rep.

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Weighted Glute Bridges

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Abs, Lower Back

Select an appropriate weight for the plate you will be using. Place it next to where you
will be laying.

Lay on flat on your back. Bend your knees, bringing your feet towards your hips. Bring
the plate up and on to your pelvic area.

Tighten your core, flatten your back, and make sure your feet are firmly on the ground.
Raise your hips up, creating a straight line from your head to your knees.

Slowly lower your hips and repeat the movement.

Wall Sit / Squats / Chair

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Abs, Calves, Hamstrings

Stand tall against a wall with your head and back touching the wall.

Position your feet so that they are shoulder-width apart and a few inches away from the
wall.

Rest your arms at your sides.

Bend your knees and lower into a squat position until your thighs are parallel to the
floor and hold the position

Return to starting position by straightening your knees and standing tall again.

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 freeandfitx
Lucia Lopez · Marbella

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