Toned Upper Body & Abs Workout: Triple Threat Series No.18
Triple Threat Workout Series • 33m
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Triple Threat Series Workout No.17 Toned Legs & Lifted Butt Workout
Optional equipment: set of dumbbells or Kettlebell, bench or chair, sliders (or rags/paper plates), pillow, rolled towel (or weight plate/thick book)
Glute & Leg Activation:
1) Banded lateral squat walks L & R
2) Banded monster walks Fwd & Back
3) Clamshells (20 left, 20 right)
4) Elevated glute bridges (20)
5) Hamstring & glute band kickbacks (12 L, 12 R)
6) Lateral leg extension 12 L, 10 R
Part 2: Tri-sets
Strength: 80 seconds Stability: 80 seconds / HIIT: 3 sets of 20/10 intervals
Tri-set 1: (Optionally banded)
Strength: Eccentric pause goblet squat w/ lateral leg extension
Stability: Eccentric single leg chair squats L
HIIT: Pendulum squat jumps
S: Reverse lunge pulse to side lunge pulse L
St: Levitating lunge L w/ knee up balance pause
H: Walking lunch to switch lunge
S: Reverse lunge pulse to side lunge pulse R
St: Levitating lunge R w/ knee up balance pause
H: Walking lunge to switch lunge
S: Stiff leg Dead Lift (barbell, dumbbell, or KB)
St: Eccentric single leg chair squats R
H: Ball toe taps
S: Good morning to squat
St: Staggered stance deadlift L
H: Reverse lunge to front jump kick R
S: Sumo deadlift
St: Staggered stance deadlift R
H: Reverse lunge to front jump kick L
Medicine Ball Legs & Abs Tabata Burnout 20/10 (can do without ball)
1) Squat ball toss
2) Single leg hip lift on ball L
3) Weighted Basketball jumps
4) Single leg hip lift on ball R
5) Balanced mountain climbers
6) Single leg hamstring curl on ball L
7) Balanced Everests
8) Single leg hamstring curl on ball R
Part 3: Cool down & Stretch
FitForceFX strongly recommends that you consult with your physician before beginning any exercise program.
You should be in good physical condition and be able to participate in the exercises shown.
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge FitForceFX from any and all claims or causes of action, known or unknown, arising out of FitForceFX's negligence.
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