WORKOUT

Legs

& Abs

Warm up

6-10 min (Choose)

-Bicycle

-Treadmill

-Elliptical machine

-Jumping Rope

4 Sets (15-30 second breaks between exercises)

Hip Thrust 15x

Step Up 12x cada lado

Overhead Squat 20x

Lunges 10x cada lado

Wall Sit 60 seg

4 Sets (15-30 second breaks between exercises)

Scissors 10x

Superman 15x

Russian Twist 15x

Plank 45 segundos

Full Stretch