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The Perfect Lower Body And Ab Workout

Cindy DuVall

Meg and I love super setting our workouts, mostly because we don’t like standing around and we love to feel a little breathless when we work out! When you are lifting heavier weights, it’s hard to superset, because your muscles need a chance to recover before you use them again. That’s why we love to do lower and ab exercises back to back. For the most part you are using different muscle groups and able to move with little to no rest between exercises .

This butt kicking lower body and ab workout will have you ready for your next vacation! Lean legs and rock hard abs!

equipment:

  • dumb bells or kettlebells

  • trap bar (optional - if you are not familiar with a trap or hex bar, it is the bar in the picture above)

directions:

  • do each set of exercises three times through, super setting exercise 1 and 2

  • try to move back and forth between exercises 1 and 2 as quickly as possible

  • rest as needed - modify by lowering weights and extending rest periods if needed

  • You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

warm up: 30 seconds of each exercise

  • click HERE for video of warm up

  • boxer shuffle, butt kicks, jumping jacks, skaters, good mornings, squat kicks, reverse lunges, side lunges

workout:

SET ONE - three times through each set

  1. Trap (hex) Bar OR Squats with dumbbells 10-12 reps

  2. Star Crunch 10-12 reps

SET TWO - three times through each set

  1. One Legged Deadlift 10-12 reps each side

  2. Bicycle Crunch 30 reps

SET THREE - three times through each set

  1. Side Lunges 10-12 reps each side

  2. Bird Dog 10-12 reps each side

SET FOUR - three times through each set

  1. Romanian Deadlift 10-12 reps

  2. Reverse Crunch 10-12 reps

SET FIVE - three times through each set

  1. Reverse lunges 10-12 reps each side

  2. Side Plank Hip Tap 10-15 taps each side

SET SIX - three times through each set

  1. Weighted Glute Raise (shoulders on bench or floor) 10-15 reps with 3 second pause at top of raise

  2. Long Leg Obliques 10-12 reps each leg

Follow your workout with a full body stretching video

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