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DO THIS SIMPLE CIRCUIT OF JUST SIX EXERCISES

DO THIS SIMPLE CIRCUIT OF JUST SIX EXERCISES TWICE A WEEK AND SEE THE RESULTS IN JUST SIX WEEKS!


This glutes/abs training program exercises - such as squats and deadlifts - by incorporating dumbbells and kettlebells.

Arabic العربية

The workouts are easy to do, can be performed in any order and can be squeezed in between busy schedules. These moves will not only aid in building up some quality mass, but also offer some variation that is beneficial to strengthening the body and eliminating muscular imbalances. Perform the exercises slowly while focusing on the muscles being worked upon. Controlling themovement and maintaining a steady core is the key here.

SINGLE-LEG DEADLIFT

  • Stand with a dumbbell in your right hand.

  • With a slight bend in the knee, make a downward movement from the waist until the

  • weight is just below the knee.

  • Keep your back straight.

  • Raise your left leg so it is pointing backwards.

  • Feel the stretch in your butt and hamstrings.

  • Switch sides and repeat.


GOBLET SQUAT

• Stand holding a light kettlebell by the horns close to your chest.

• Squat down with the Kettlebell between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.

• At the bottom position, pause and use your elbows to pushyour knees out.

Repeat for reps.



BULGARIAN

SPLIT SQUAT

  • Holding dumbbells, perform a lunge with your back foot on a bench or step.

  • Push through the front heel and maintain a steady chest and core throughout the episode.

  • Don't let your front knee go past your toes.

  • Switch sides and repeat.


SETS X3

10 REPS

((PER SIDE







HANGING KNEE RAISE


  • Grab onto a chin-up bar or dip station.

  • Bring your legs up to 90 degrees and hold.

  • Avoid swinging your legs when returning to the start, to improve your control.

  • Repeat for reps.

SETS X3

10 REPS

((PER SIDE







BODYWEIGHT HIP THRUST

(OR BACK-ELEVATED GLUTE BRIDGE)

  • Sit on the floor in front of a

  • bench with your feet planted

  • on the ground and your shoulder blades against the bench

  • Take a big breath in, exhale fully and brace your core>

  • Then, squeeze your glutes, lift up your hips, and hold a second or two.

  • Return to the start and repeat for reps.

SETS X3 10 REPS

CABLE TWIST

Stand in front of a cable machine with your feet shoulder-width apart or wider.

Set a handle attachment at chest height.

Grab the handle with both hands and twist your core fully to the right until you meet resistance and then swing back.

Hold, and twist all the way back to the left.

Repeat for reps.

Twisting from one direction to another help stiffen your core.

SETS X3 10 REPS ((PER SIDE))