FitFarms Legs, Bums & Tums Exercise

Steps

• Perform exercise 1
• Perform exercise 2 followed by 1
• Perform exercise 3 followed by 2 & 1
• Perform exercise 4 followed by 3, 2 & 1
• Rest for 1 minute between blocks.

Block 1:

1. 3 step squat, x 6
2. Single leg Romanian dead lift (alternating legs), x 6 each side
3. Round the world lunges x 6
4. Kneeling to standing (alternating legs) x 6

Block 2*:

1. Kneeling bridge x 12
2. Single leg kneeling bridge* x 12
3. Supine glute bridge x 12
4. Single leg glute bridge* x 8

Block 3: Repeat Block 2 with the opposite leg

Block 4:

1. Side lying abduction x 12
2. Side lying hip flexion x 12
3. Side lying abduction x 12
4. Side lying abduction (2/2: pausing 1/2 way up & 1/2 way down) x 6

Block 5: Repeat Block 4 with the opposite leg

Block 6*:

1. Supine toe taps (alternating legs) x 12
2. Supine leg extension* (alternating legs) x 12
3. Flutter kicks x 12 (6 up & 6 down)
4. Supine leg lower* x 6

Block 7:

1. Quadruped in/out abs x 6 each side (change leg 1/2 way)
2. Moving plank (or 30 second plank hold) x 3 squares: forward, side, backwards, side
3. Breast stroke x 12
4. Donkey kicks (double or single leg) x 6

Notes:

*Block 2: The left leg in front for exercise 2) & raised for exercise 4) will work the right leg. Alternate between the right & left legs if having difficulty performing exercises on the same leg. If exercise 4) is difficult perform the standard glute bridge only lifting one leg once positioned at the top of the bridge.

Block 6*: Exercise 2) is a progression of exercise 1) if difficult perform by sliding legs away along the floor. If exercise 4) is difficult perform single legged, bending up the opposite leg keeping the foot in contact with the floor

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Image credit: Quoteslifewiki.com