Glutes & Hamstrings with the Ball & Dumbbells for Women Over 40

Train the glutes & hamstrings with a dumbbell and a ball (optional). Perfect for women over 40.

DAY 8 14-Day Booty Love Challenge

Start with Day 1 here

Oops… I didn’t mean for this workout to be almost 50 minutes long. But, here we are!

This workout has some new moves for a lot of you that target the glutes and hamstrings. While a ball and a booty band are great to have in this workout I do show workarounds if you don’t have them.

And, FYI, I did not name the first exercise. Haha…

TOOLS NEEDED

1 heavy dumbbell, a ball, and a booty band

THE WORKOUT

1. Banded spread eagles
2. Plank
3 x 40sec

3. Bulgarian lunge
4. Other leg
2 x 40sec

5. Frog reverse hypers
6. Oblique crossovers
4 x 40sec

7. Single leg RDL
8. Other leg
2 x 40sec

9. Hamstring curls
10. Side leg lifts
4 x 40sec

11. Bridges
12. Ball passes
3 x 40sec

TIRED OF TRYING TO FIGURE WHAT WORKOUTS YOU
SHOULD BE DOING

GRAB MY 21 DAY FITNESS PROGRAM AND LET ME DO THE PROGRAMMING FOR YA.

 

FIT & FIERCE...
HERE WE COME.

 

PJ ox

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FIT IN 15 CHALLENGE

 A fitness challenge for women over 40.

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