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HIP ABDUCTION AND LIFT
Areas Worked: Gluteus Maximus, Gluteus Medius,
Hip Adductors
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Begin on all fours with spine in a neutral position. Lift
the right leg out to the side, maintaining a bent knee.
Rotate the leg to the back while lifting up and keeping
the knee bent.
After lifting the leg, rotate it back to the side. Repeat
the entire motion for the desired amount of reps.
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2
REVERSE LUNGE TO LEG LIFT
Areas Worked: Quadriceps, Hamstrings,
Gluteus Maximus, Lower Back
Begin in standing position in front of a
steady, elevated surface Step the right foot
back to perform a reverse lunge. When
coming up from the lunge, bring the right
foot all the way forward onto the step,
push up to standing and lift the leg up in
back to perform a leg lift. Carefully step
back down and repeat for your desired
amount of reps.
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13 | JANUARY/FEBRUARY 2014 AFIYA MAGAZINE
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½ BURPEE
Areas Worked: Quadriceps,
Hamstrings, Gluteus
Maximus, Latissimus Dorsi,
Abdominals, Triceps
Begin in a crouched
position with feet slightly
apart and hands firmly
pressed down on t