Workout Schedule – July

Week 1 – Day 4 – Glutes & Abs

Superset 1

Single Leg Standing Pistol Squats - 5 sets of 10 reps per leg

Stand on one leg then sit down to a bench or lower dumbbell, touch your bum, then stand back up. Try to not touch the other leg, but you can if you need to modify for an easier exercise.

Twisting Reverse Crunch to Leg Drop - 5 sets of 15-20 reps

Place an exercise ball between your feet and lay on your back with your feet straight up to the ceiling.
Drop legs down and twist at the bottom then return to starting, alternating sides between each rep.

Superset 2

Low Step Squat to Curtsy Lunge - 5 sets of 12 reps per leg

Using a low step or bench, stand with both feet together. Step one leg back and off step on an angle into a curtsy lunge then bring your foot back onto the step and do a squat with both legs, then lift the other leg off and back into a curtsy lunge then back to a squat on the step. Continue alternating legs for the duration of the exercise.

Alternating Toe Tap Abs - 5 sets of 30 reps

While laying on your back, lift shoulders and legs off the ground. Alternate lifting one leg up at a time and reach opposite toe to opposite hand. Continue alternating while reaching for your toes.

Superset 3

Cable Kickbacks - 5 sets of 15 reps per leg

With one foot in a cable and the other on the ground, push through your heel with the cable on it to extended position backward, then return to start.

Cable Crunch Twists - 5 sets of 20 reps per side

Use a rope attachment on the highest notch of the cable machine. Sitting on the ground facing the cable and holding onto the rope, pull it towards your body and twist side to side, crunching your abs/obliques each time. Continue alternating sides throughout the exercise.


Modified Burpees - 5 sets of 1 minute

Starting in a standing position, bend down and touch your hands to the ground. Jump both feet back to push-up position, then jump both feet back in and jump to come up. Repeat this sequence for every rep.

Jump Rope - 5 sets of 1 minute

Treadmill Sprint – 5 sets of 30 seconds