Curtsy Lunge 20 x 3
Forward Lunge 20x 3
Backward Lunge 20 x 3
Bridges 100
Donkey Kicks 20 x 3
Clamshells 30 x 3
Plie Squat 20 x 3
Calf raises 60
Push ups 60
Crunches 100
Heel touch crunches 50
You can always add weight or do more reps if you want to give yourself more of a challenge!
Curtsy Lunge
Warm-up
15-20 minutes of dancing, or jog or run outside!
Repeat the following Circuit 3 times
20 donkey kicks (each side)
20 Fire Hydrants ( each side)
20 Squat side leg raise
50 Mountain climbers
50 bridges
15 one leg bridge (each side)
50 mountain climbers
20 deadlifts
10 single leg deadlift (each side)
Tips:
You can add weight to any of the exercises.
Below are some example of the exercises.
Donkey Kicks
Fire Hydrants
Squat side leg raise
Mountain Climbers
Bridges
One leg bridge
Deadlift – Don’t forget to squeeze your glutes!
One leg dead lift
Warm -up
100 Jumping Jacks
Repeat the following exercises as many times in 20 minutes or at least 3x
10 burpees w/push up
15 jump squats
20 bicycles
50 high knees
15 plie squats (add weight if possible)
15 dips
50 butt kicks
Tips:
Legs and Glutes
Warm-up
100 high knees
10 push ups
50 jumping jacks
Repeat following exercises 3x or as many times as you can
30 Squats
Holding Lunge – hold lunge position for 1 minute then pulse up and down for 30 seconds(each side)
50 bridges, then hold with hips off the ground for 30 seconds
30 clamshells (each side)
50 bridges, then hold with hips off the ground for 30 seconds
20 kickbacks, then 20 pulses with leg in highest position
Lunge Position
Bridge
Clamshells
Kickbacks
Warm up:
100 Jumping Jacks
10 push ups
50 high knees
Light Stretch before you begin the following exercises
Repeat the following repetitions 3x
20 Squats
20 Front Lunges (each side)
20 Back Lunges (each side)
Repeat the following repetitions 3x
20 Squats
20 Kickbacks(can add a dumbbell or water bottle behind knee for extra weight)
20 Fire Hydrants
Images for exercises:
Kickbacks
Fire Hydrants
Front Lunge-Step Forward
Back Lunge- Step back
Home Baked Buns 