1. Plyo Squats
Here’s how you can do them. Squat, jump, land on your toes and then land your heels. Try to do this softly and don’t rush it at the beginning.
Do it slowly first and when you get used to it, you can speed up and do this for 30 seconds. You should do 3 sets x 30 seconds. How many reps per set? As many as you can or AMRAP 🙂
2. “Pulsing” Planks
Here’s how to do them.
Position your body like you’re going to do pushups. Make sure your wrists to be in a straight line with your shoulders.
Now, lift one leg behind and bend the knee to a 90 degrees angle behind you. Now pulse your heel up squeezing your glutes.
Do 15-20 pulses and then switch legs. Do 3 sets of these.
3. The Band Burners
First, choose the color of your band. Sometimes the resistance of the band is shown with a different color. So you have to be aware of what kind of band you are going to exercise.
Moving forward. Wrap your resistance band around your thighs. Spread your legs a little bit. Bend your knees slightly. Bring your chest forward and pull your shoulders back. (The head should be straight up.)
Now, step out to the side and lunge on that leg, squeeze your glutes and then come back to starting position. Do this 15 to 20 times on one leg and then switch legs. Do 3 sets per workout.
4. Kettlebell Swing
To do this exercise just stand as you normally would lift a kettlebell. Take it in your right hand and stand with feet slightly wider than hip-width apart. Point your toes out at a 45-degree angle.
Keep your back neutral and don’t arch while swinging the kettlebell through legs. Keep the chest up and keep the left arm behind your body.
Use your glutes to swing the kettlebell back up. Switch hands to repeat the swing with the other hand. You should repeat this for one minute and do 3 sets. Again, you should do as much swings as you can in one minute.
This should be easy right? 🙂 You will need an exercise ball for this one. Lay on your back and put your feet on the exercise ball. Use your hands to support yourself on your ground.
Now, the whole exercise starts with your heels. Use your heels to curl the ball toward you and at the same time you should lift your hips and booty up. After that roll back the ball until the legs are straight. Do 3 steps of these with 15-20 reps.
6. Bringing Sexy Back (Deadlifts)
Another “easy one” right? Come on you can do this.
Here’s what you should do. Take two dumbbells. (five to ten pounds each) Stand with feet hip-width apart. Your palms should face your body. Hold the dumbbells slightly in front of you and while maintaining a neutral spine start slowly to lower the dumbbells to the ground. Make sure that your knees are slightly bent and that you feel a stretch in your hamstrings.
After this, you should slowly return back to standing straight and lift the dumbbells to your chest. While doing this your elbows should point to the sides. Do 3 sets, 15-20 reps.
7. Leg flight
Again, you will need an exercise ball. Lay on it and position the ball under your hips. Use your hands for balance. Then, lift your legs into the air while sqeezing your booty and activating the hamstrings. After you do this slowly lower your toes back on the ground. Do 3 sets with 15-20 reps.
8. Leg Lifts
You made it. This is the last exercise. Position yourself on your knees and lean to one side. Use your hand to support your body directly underneath the shoulder.
Keep the other leg bent on the ground and lift the other leg up, making a straight line. Do 3 sets with 12-20 reps.