CIRCUIT 4
Glute Bridge
Lie on your back with your feet about shoulder-width apart,
hands by your side, and knees up. Push off the ground, lifting
your hips up to the ceiling. Hold and release, coming back to the
ground. As soon as you reach the floor, push back up for another rep. To add difficulty, place the weights on top of your hips.
Leg Lifts
Lie flat with your arms straight out above your head, and the
weights in your hands. Bring your arms and legs up at the same
time, like you’re folding in half. If this is too difficult, lift your legs
only.
Scissor Kicks
Lie on your back with your hands at your side and lift your legs
about 6 inches off the ground. Criss cross your legs back and
forth, keeping them lifted off the ground. To add difficulty, lift
your head and shoulders off the ground.
Hip Twists
Get into plank position on your elbows. Twist your hips to the
let until your right hip is parallel with the ground, or until it is as
far as you can turn. Return to center and go to the other side.
Side Plank
Roll over to your side, resting on your elbow with your feet
stacked on top of each other. Push up, lifting your hip to the sky,
hold for one second then bring your hip back down. Do the
right side for the first 30 seconds then the left for the second
time through.
Repeat
11