# Monday (GLUTES + ABS)

March in Place · Arm Circle · Shoulder Roll · Hip Circle · Ankle Circle · Torso Rotation · Leg Swing · Quad Stretch · Standing Single-Leg Hamstring Stretch · Calf Stretch · Child's Pose

## Workout


## Warm up

- 1 × 1-30s March in Place
- 1 × 1-30s Arm Circle
- 1 × 1-30s Shoulder Roll
- 1 × 1-30s Hip Circle
- 1 × 1-30s Ankle Circle
- 1 × 1-30s Torso Rotation - Stability Ball
- 1 × 1-30s Leg Swing

## Workout


## Core

- 3 × 12-15 Squat - Resistance Band
- 3 × 15 Glute Bridge
- 2 × 10-20 Reverse Lunge
- 2 × 20-30 Donkey Kick - Resistance Band
- 2 × 10-12 Crunch (Reverse)
- 2 × 10-20 Dead Bug
- 2 × 30-45s Plank

## Cool down

- 2 × 2-30s Quad Stretch
- 1 × 2-30s Standing Single-Leg Hamstring Stretch
- 1 × 2-30s Calf Stretch
- 1 × 1-30s Child's Pose