Day 17: Glutes & Thighs (Activation & Strength) / HR12WEEK 4.0

Get ready for today’s GLUTES & THIGHS Workout! To start, we are going to be using those ankle weights and a series of leg lifts to activate the booty 🔥 then we’re going to be switching it up adding in those heavy dumbbells with some powerful strength exercises that will target the glutes and the thighs. Oww oww it’s going to be killer! #HR12WEEK #homeworkout

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Equipment Needed //
Dumbbells: Med (15-25lbs) Heavy (25-45lbs+)
Exercise Mat
Ankle Weights
Yoga Block

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Workout Breakdown:
0:00 Intro
0:40 Warm Up

3:15 Ankle Weight Circuit (45s work + 15s rest x1 rounds)
Side Lift (R)
Rear Pulse (R)
Hamstring Curl (R)
Clamshell & Kick (R)
Front Lift (R)
Side Lift (L)
Rear Pulse (L)
Hamstring Curl (L)
Clamshell & Kick (L)
Front Lift (L)

13:25 Strength Circuit One (40s work + 20s rest x2 rounds)
Sumo squat
Sumo Deadlift
Sumo Pulse

19:25 Strength Circuit Two (40s work + 20s rest x2 rounds)
Elevated Thruster (R)
Elevated Thruster (L)
Glute Bridge Pulse

25:25 Strength Circuit Three (40s work + 20s rest x2 rounds)
Side Lunge (R)
Side Lunge (L)
In & Out Hops

31:25 Cool Down & Stretch

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L I N K S

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather


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