Workout 4 – Abs and Glutes

In this workout exercises should be performed as following – 4-5 sets one exercise, then 3-4 sets second exercise.

GYM OPTION

 ExerciseSetsRepsRest
1Barbell good mornings4-51530-60sec.
2Barbell hip thrust4-51530-60sec.
3Cable lateral leg raises4-512-15 each side30-60sec.
4Hyperextension4-51530-60sec.
5Bicycle crunches430 in total30sec.
6Russian twist with weight430 in total30sec.
7Plank twist430 in total30sec.
8Dead bug420 in total30sec.

1. Barbell good mornings – 4-5 x 15 reps

Beginners option with hands behind head

2. Barbell hip thrust – 4-5 x 15 reps

Beginners option without weight or with dumbbell (see home workout exercise 2)

3. Cable lateral leg raises – 4-5 x 12-15 reps

4. Hyperextension – 4-5 x 15 reps

Beginner option without weight

5. Bicycle crunches – 4 x 30 reps in total

6. Russian twist with weight – 4 x 30 reps in total

Beginner option without weight

7. Plank twist – 4 x 30 reps in total

8. Dead bug – 4 x 20 reps

HOME OPTION

 ExerciseSetsRepsRest
1Bridge with abduction4-52030-60sec.
2Banded hip thrust with dumbbell4-52030-60sec.
3Banded lateral leg raises4-515 each side30-60sec.
4Banded donkey kicks4-515 each side30-60sec.
5Bicycle crunches430 in total30-60sec.
6Russian twist with weight430 in total30-60sec.
7Plank twist430 in total30sec.
8Dead bug420 in total30sec.

1. Bridge with abduction – 4-5 x 20 reps

2. Banded hip thrust with dumbbell – 4-5 x 20 reps

Beginners option without dumbbell

3. Banded lateral leg raises – 4-5 x 15 reps each side

Instead of cable, use the small band and place it above the knees and do the same move

4. Banded donkey kicks – 4-5 x 15 reps each side

Beginner option without band

5. Bicycle crunches – 4 x 30 reps in total

6. Russian twist with weight – 4 x 30 reps in total

Beginner option without weight

7. Plank twist – 4 x 30 reps in total

8. Dead bug – 4 x 20 reps

Go to Workout 5