There’s a lot of sllllloooooooooooooooww tempo used in this workout – which is why your back and butt is going to be feeling super hard and super strong when you’re done!
The first part of this workout focuses on the back muscles. It begins with a tri set of rows using different variations of grips to target different areas within the back. Then moves into a few sets of hyperextensions – because it’s an excellent exercise for the entire back area & core!
The second part of this workout is a glute circuit. No rest. And a super slow tempo to work those glutes hard hard hard! Trust me, if you do the workout using the suggested tempos, you’ll be cursing the lactic acid! 😉 (annnnd maybe me!)
Join the Lushious Bikini Body Challenge today!
The challenge is about creating a healthy lifestyle through exercise,
which will energize you, create happiness and improve strength and self-love!
+ check in each day for the NEW daily workout
+ drink lots of water throughout the day, and especially around your workout time
+ always train with proper form, focusing on your breathing and tempo
+ focus on eating lean protein with lots of vegetables for every meal
+ share your progress through #LushiousBikiniBodyChallenge
+ barbell (can use dumbbells)
+ stability ball
+ cable machine/resistance band
OPTIONAL: to use kettlebells
TRI SET x5 sets with 60 seconds rest between sets
overhand BENT OVER DUMBBELL ROW x12 reps with a tempo of 0-3-05
reverse grip BARBELL ROW x25 reps with a tempo of 0-3-0-4
alternating SINGLE ARM NEUTRAL GRIP ROW x40 reps (total) with a tempo of 0-3-0-3
stability ball HYPEREXTENSION x4 sets x12 reps
GLUTE CIRCUIT x5 rounds without rest using a tempo of 0-3-0-5 !!! OUCH! (except for the flutter kicks)
barbell HIP THRUST x30 reps
cable GLUTE EXTENSION CROSSOVER x20 reps (per side)
cable bent over GLUTE KICKBACK x25 reps (per side)
FLUTTER KICKS x100 !!!
THE EXERCISES IN ACTION
overhand BENT OVER DUMBBELL ROW
reverse grip BARBELL ROW
alternating SINGLE ARM NEUTRAL GRIP ROW
stability ball HYPEREXTENSION
barbell HIP THRUST
cable GLUTE EXTENSION CROSSOVER
cable bent over GLUTE KICKBACK
This is the final workout of the week, which means – OMG next week is the final Lushious Bikini Body Challenge week!! But it doesn’t stop there….oh no….the motivation that’s developed over the past 11 weeks is DEFINITELY heading nowhere but UP!
Have an awesome back & butt workout!
See you Sunday with the final workout plan for the Lushious Bikini Body Challenge!