Ohhhh burning out the glutes and thighs today!
I’ve been looking forward to this workout! Today I get to try out my new plyo box in a workout. 🙂
Since I bought it on Saturday, I’ve been pulling it out and busting out reps of different exercises for fun. I like it!
A plyo box isn’t required for the workout today, I’ve suggested an alternative exercise so there’s no worry for you at home girls! 😉
Let’s go !!
Lushious Bikini Body Challenge !!
Whoop Whoop !!
+ 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
+ heavy kettlebell
+ resistance band(s) (long & hoop)
+ plyo box (or not if you’re doing bodyweight jump squats)
+ bench/or a stability ball will work too! (for the flutter kicks)
Set your timer for 30 seconds.
Complete 10 kettlebell PLIE SQUATS and hit the timer.
Rest for 30 seconds.
When the timer goes off at 30, grab the kettlebell and keep going for a total of x10 sets.
Set your timer for 4 rounds. 30 seconds for REST which means – prepare for exercise and 60 seconds for WORK.
60 seconds resisted SIDE STEP + SQUAT
60 seconds SUMO SQUAT with SIDE LUNGE (right leg lunging)
60 seconds SUMO SQUAT with SIDE LUNGE (left leg lunging)
60 seconds BOX JUMPS (or switch out for JUMP SQUATS)
When the timer goes off rest anywhere up to 2 minutes and repeat for a total of 3 circuit rounds.
standing BENT KNEE resisted KICKBACK x20 reps (per leg)
x4 sets without rest
resisted BRIDGE x20 reps
FLUTTER KICKS x60 reps
x3 sets without rest
resisted STRAIGHT LEG KICK BACK + 1 second HOLD x15 reps (per leg)
x3 sets without rest
THE EXERCISES IN ACTION
Remember this is about the glutes…..squeeze them. Focus on each glute muscle and make them work!
kettlebell PLIE SQUAT
resisted SIDE STEP + SQUAT
SUMO SQUAT with SIDE LUNGE
BOX JUMPS (or switch out for JUMP SQUATS)
standing BENT KNEE resisted KICKBACK
resisted STRAIGHT LEG KICK BACK + 1 second HOLD
When doing the straight leg kickback as soon as you reach as far as you can pull, hold it for about 1 second before releasing.
After this workout there’s going to be about 15 minutes of lower body stretching.
15 minutes that are well worth it. Stretching after a workout helps relieve muscle tightness that may have been caused from the workout. Relieving this definitely helps my soreness the next day, and the day after!