Sexy Shred Day Five

Get the Workout Here!

Abduction Machine Hover

  • Squeeze hips and outer glutes as you perform abduction
  • Hold machine and keep butt lifted off seat during exercise
  • Use weight that is challenging enough that you almost cannot finish last 1-2 reps; squeeze through glutes and hips, do not use back

Fire Hydrants

  • Keep core tight, back flat, and head and neck in neutral alignment
  • Bring leg up and out at roughly a 90 degree angle, squeezing through the hip
  • Do not arch back; make sure to engage core and glutes!

Weighted Crunches

  • Perform weighed crunches using a dyna disk situation under your middle/upper back; if you do not have, perform regular crunch with weight on abdomen
  • Holding a weight behind your head, engage core muscles and crunch up until your shoulders are lifted
  • Pull from core NOT from neck

Wide Squats

  • Keep your heels on the floor as you squat and your knees turned outward
  • Use heavy dumbbell or kettle bell
  • Feet should be 3 to 4 inches in front of the bar with your feet hip distance apart.. keep core tight, chest up, and back flat as you squat

Walking Lunges

  • Front knee should always stay behind toes
  • Engage glutes, quads, and hamstrings and push through the heel of your leading foot
  • Keep core tight and chest up

Plank w/Dumbbell Row

  • Squeeze glutes, keep core tight, back flat, and head in neutral position
  • Shoulders should be directly over elbows
  • Perform single arm dumbbell row, squeezing through the back throughout the movement, then roll your dumbbell to the other side alternating rowing arm

Glute Kickback

  • Keep core tight, back flat, and head in neutral alignment
  • Kick straight back squeezing the glute at the top of the movement
  • Do not arch back or tilt pelvis forward (anterior); if you feel like you're using your back, don't kick as high

Jumping Jack with Lateral Raise

  • Engage core and bring arms up into a T position (lateral raise), squeezing through the lats muscles
  • Add looped resistance band below knees to increase difficulty
  • Go as fast as you can while maintaining form!