BOOTY & LEGS - #1 A #12

BOOTY & LEGS - #1 A #12

BOOTY & LEGS - #1 A #12

BOOTY & LEGS - #1 A #12
  • BOOTY & LEGS - #1

    COSA SERVE:
    - Mini Band
    - Loop Band
    - Manubri oppure 2 Bottiglie d'Acqua
    - Tappetino

    WARM UP x 3 ROUND

    CLAMSHELL B.W. L 10
    CLAMSHELL B.W. R 10
    TOES BANDED LATERAL WALKS 24
    SKATERS 20
    PIKE TO PLANK 10
    SIT UP BOXE 20

    ABS & GLUTE WORK OUT
    5 ROUND
    REVERSE HYPERS HIP MINIBAND 16
    CRAB WA...

  • BOOTY & LEGS - #2

    COSA SERVE:
    - Mini Band
    - Un Rialzo oppure una Sedia
    - Tappetino

    WARM UP x 3 ROUND

    ADDUCTOR ROCK R 5
    ADDUCTOR ROCK L 5
    QUADRUPED HIP ABDUCTION R 10
    QUADRUPED HIP ABDUCTION L 10
    SL POGO HOP R 20
    SL POGO HOP L 20

    ABS & GLUTE WORK OUT X 5 ROUND

    3 JUMP SQUAT TO 3 MINIBAND ABDUCION 10
    SQUAT...

  • BOOTY & LEGS - #3

    COSA SERVE:
    - Kettlebell
    - Manubri o 2 Bottiglie d'Acqua
    - Tappetino
    WARM UP x 3 ROUND

    LOWER LEG R 10
    LOWER LEG L 10
    KICK SIDE R 10
    KICK SIDE L 10
    SKIP BOBE DB FRONT 40
    FLOOR BATTERFLY BRIDGE 10

    ABS & GLUTE WORK OUT X5 ROUND

    JUMP SQUAT 180° 6
    S.L POGO HOP R 20
    S.L POGO HOP L 20
    ELONGATED G...

  • BOOTY & LEGS - #4

    COSA SERVE:
    - Loop Band
    - Mini Band
    - Un Rialzo oppure una Sedia
    - Tappetino
    WARM UP x 3 ROUND

    PSOAS STRETCH R 10
    PSOAS STRETCH L 10
    PLANK JACK COMBO 16
    QUADRUPED DONKEY KICK R 20
    QUADRUPED DONKEY KICK L 20
    SUMO SQUAT 10

    ABS & GLUTE WORK OUT X 5ROUND

    CURTESY LUNGE LOOPBAND RESIST 20
    SPLIT ...

  • BOOTY & LEGS - #5

    COSA SERVE:
    - Loop Band
    - Manubri o bottiglie d'Acqua
    - Un Rialzo oppure una Sedia
    - Tappetino

    WARM UP x 3 ROUND

    WALL LOWER 2LEG 30"
    WALL ADDUCTOR 2 LEG STRETCH 30"
    LOOPBAND RESIST ADDUCTION L 30
    LOOPBAND RESIST ADDUCTION R 30
    SCISSOR BOXING CRUNCH 40
    ALT. SIDE SPLIT SQUAT TO LAT. BAND RI...

  • BOOTY & LEGS - #6

    COSA SERVE:
    - Mini Band
    - Tappetino

    WARM UP x 3 ROUND

    WALL ADDUCTOR STRETCH L 30"
    WALL ADDUCTOR STRETCH R 30"
    ADDUCTOR ABS TOES TOUCH L 10
    ADDUCTOR TOES TOUCH R 20
    SIDE PLANK CLAMSHELL L 40"
    SIDE PLANK CLAMSHELL R 40"

    ABS & GLUTE WORK OUT X5 ROUND

    7DYNAMIC PLANK TO CLIMBERS 12
    7SIDE TO SI...

  • BOOTY & LEGS - #7

    COSA SERVE:
    - Manubri oppure 2 Bottiglie d'Acqua
    - Tappetino

    WARM UP x 3 ROUND

    KICK SIDE R 10
    KICK SIDE L 10
    SKIP BOXE DB FRONT 20
    JUMPING JACK BOXE DB 20
    SCISSOR BOXING CRUNCH DB 20
    JUMPING LUNGE 12

    ABS & GLUTE WORK OUT X5 ROUND

    SQUAT ALT FRONT KICK 20
    SQUAT JUMP 10
    DEADLIFT KB 20
    PLANK...

  • BOOTY & LEGS - #8

    COSA SERVE:
    - Loop Band
    - Tappetino

    WARM UP x 3 ROUND

    LOWER LEG R 30"
    LOWER LEG L 30"
    LOOPBAND RESIST ABDUCTION R 20
    LOOPBAND RESIST ABDUCTION L 20
    LOOPBAND RESIST SL REVERSE KICK R 20
    LOOPBAND RESIST SL REVERSE KICK L 20

    ABS & GLUTE WORK OUT X5 ROUND

    CRAB WALK 16
    S.L HIP THRUST R 24
    S.L...

  • BOOTY & LEGS - #9

    COSA SERVE:
    - Kettlebell
    - Mini Band
    - Loop Band
    - Tappetino

    WARM UP x 3 ROUND

    LOOPBAND RESIST ADDUCTION L 20
    LOOPBAND RESIST ADDUCTION R 20
    SPLIT SQUAT ALT HIGH KNEE 10
    SQUAT ALT FRONT KICK 20
    PLANK JACK COMBO 8
    FLOOR BUTTERFLY BRIDGE 20

    ABS & GLUTE WORK OUT X5 ROUND

    SQUAT JUMP KB 6
    SQ...

  • BOOTY & LEGS - #10

    COSA SERVE:
    - Mini Band
    - Un Rialzo oppure una Sedia
    - Bilanciere oppure un asta
    - Tappetino

    WARM UP x 3 ROUND

    TOES & KNEE LATERAL WALK ALT 24
    CRAB WALK 24
    S.L HIP THRUST R 10
    S.L HIP THRUST L 10
    ADD/ABD IN FLOOR BRIDGE MINIBAND 10
    PIKE TO PLANK 20

    ABS & GLUTE WORK OUT X5 ROUND

    3 JUMP SQU...

  • BOOTY & LEGS - #11

    COSA SERVE:
    - Mini Band
    - Loop Band
    - dei Rialzi oppure 2 sedie
    - Tappetino

    WARM UP x 3 ROUND

    TOES BANDED LATERAL WALKS ALT 24
    SIDE TO SIDE PLANK 10
    JUMP SQUAT SIDE TO SIDE LUNGE 12
    CLAMSHELLS MINIBAND L 20
    CLAMSHELLS MINIBAND R 20
    RFE MINIBAND BRIDGE 20

    ABS & GLUTE WORK OUT X5 ROUND

    P...

  • BOOTY & LEGS - #12

    COSA SERVE:
    - Mini Band
    - Loop Band
    - Tappetino

    WARM UP x 3 ROUND

    LEG RISE CRUNCH MINIBAND 20
    PLANK SIDE KICK ADD L 10
    PLANK SIDE KICK ADD R 10
    KB STABILITY MOUNTAIN CLIMBERS 30
    ABS SWING BODY WEIGHT 10

    ABS & GLUTE WORK OUT X5 ROUND

    PUSH UP ALT. MINIBAND HIP EXT 8
    ADD/ABD FLOOR BRIDGE MINI...