Back:
-Wide grip lat pull downs
-Superset with reverse, close grip pull downs
-Pull ups
-Cable rope rows
-Barbell deadlifts
Glutes:
-Squats with side glute raises
-Good mornings
-Superset with glute bridges
-Standing kickbacks
-Superset with dumbbell plie squats
-Squats with side glute raises
Weighted Abs:
Full weighted ab workout consisting of 3 exercises incorporating weight is included on the downloadable workout version
Dollar a Day Training: Sets, reps and weight suggestions are included on the downloadable
workout version as well as my personal training tips and explanations of
exercise variations to further push yourself!
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For the combo pack (meal plan & 5 workouts – 1 free workout):
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Love the reverse hyperextensions – I'm a big fan of bodyweight training, especially for glutes. Old-fashioned donkey kicks and straight leg lifts (while in table position – on all fours) and "fire hydrants" are always so effective. I think my favorite glute exercise, though, has to be just a standard squat – but with an isometric hold for about 30 seconds – and then baby pulses while still in the squat. Then repeat 3-5x. Talk about burnout and muscle fatigue! Gets me every time.
Weighted walking lunges with knee to the ground always leave my booty sore for days!
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