Shape modelling, The butcher cut, Women
45 min | 350 cal | Easy | Cardio machine | Watch out hips, this one is for you: a 2 days program, specifically targeted to tone the buttocks and hip area and boot the unwanted fat.
1
Jogging
2
Free hands full-squat
- Sets 4
- Repetitions 15
3
Donkey kick
- Sets 4
- Repetitions 20
4
Side squats extension
- Sets 3
- Repetitions 12
5
Sets 3
Repetitions 15
Repetitions 15
Oblique half-crunch
Sets 3
Repetitions 20
Repetitions 20
Trunk side bend
6
AEROBIC
After 3 weeks, switch from 15 to 20 minutes
7
Bicycle / Stationairy Bicycle
8
Standing Hip Adductors
9
Standing Hip Abductors
1
Jogging
2
Pelvic raise
- Sets 4
- Repetitions 20
3
Step box
- Sets 4
- Repetitions 12
4
Fire hydrant
- Sets 3
- Repetitions 15
5
Lying on side single-hip abduction
- Sets 3
- Repetitions 20
6
Sets 3
Repetitions 10
Repetitions 10
V-up
Sets 3
Repetitions 25
Repetitions 25
Half-crunch
7
AEROBIC
After 3 weeks, switch from 15 to 20 minutes
8
Bicycle / Stationairy Bicycle
9
Prone Glutes
10
Sitting Cross-Legged Glutes