#trainwithkaykay #gluteslegsworkout

Hey team #everydaywarrior
are you ready to make your legs burn during the next 50 MIN GLUTES LEGS WORKOUT? We will be targeting LEGS | INNER / OUTER THIGHS and GLUTES with only one dumbbell! Get ready to sweat & join me on the mat!

Make sure to make this workout as intense as it can be for you.
Grab your mat, something to drink and let's get ready to sweat!

Win your day no matter when!

Remember: we all are different, so are our levels of fitness. Make every single workout YOUR OWN. It is really important to make sure to maintain a proper form while exercising. Feel free to modify some exercises (such as slowing down, no jumping etc.) or rest some more if you need to. ✨

▸ warm up & cool down on top
▸ equipment: 1X 15 KG for your reference, a mat is recommended

W O R K O U T D E T A I L S:
00:00 00:15 | Intro

00:15 04:28 | WARM UP:
LEG CIRCLE
LEG CIRCLE OPP.
ALT. SIDE STEP SQUAT
JUMPING JACKS
WALK OUT | IN
HIGH PLANK LEG LIFT
GLUTE BRIDGE
GLUTE BRIDGE STEP OUT

04:28 45:39 | WORKOUT:
(45 SEC ON, 15 SEC OFF, 2 ROUNDS, 1 MIN REST IN BETWEEN)
GOBLET SQUAT
3X PULSE SQUAT JUMP
SUMO SQUATS
TEMPO SUMO SQUATS 4|1 PUSH FROM YOUR HEELS
ALT. ROTATIONAL LUNGE
ALT. SPRINTER JUMPS
COPENHAGEN HIP HOLD
HALF PLANK LEG LIFT COMBO SAME SIDE
COPENHAGEN HIP HOLD OPP.
HALF PLANK LEG LIFT COMBO
STAGGERED RDL
3X PULSE SPLIT JUMP
STAGGERED RDL OPP.
3X PULSE SPLIT JUMP
GLUTE BRIDGES
GLUTE BRIDGE PULSES
GLUTE BRIDGE HOLD
GOOD MORNING
2X SQUAT SWINGS – GOBLET SQUAT
2X PLANK HOP – HEELS UP
SIDE SQUAT ONE SIDE
HALF SIDE PLANK LEG RAISES SAME SIDE
HALF KNEELING LEG RAISE COMBO
SIDE SQUAT OPP.
HALF SIDE PLANK LEG RAISES
HALF KNEELING LEG RAISE COMBO

35:39 51:47 | FINISHER:
(30 SEC ON, 10 SEC OFF)
LATERAL SQUAT WALK
SQUATS
SINGLE LEG GLUTE BRIDGE
SINGLE LEG GLUTE BRIDGE OPP.
KICK BACKS
FIRE HYDRANT SAME LEG
KICK BACKS OPP.
FIRE HYDRANT
COMMANDO – JUMP SQUATS

51:47 55:52 | COOL DOWN:
(30 SEC EACH)
ALT. SIDE BEND – HAMMIE
HAMMIE STRETCH
ALT. LEG HUG
LUNGE STRETCH
LUNGE STRETCH OPP.
SPIDER STRETCH
LYING PIGEON
LYING PIGEON OPP.
LAY DOWN BREATHE


F O L L O W M E
y o u t u b e | https://bit.ly/3oCte8s
i n s t a g r a m | https://bit.ly/3i0eKwp
t i k t o k | https://bit.ly/3sWeQeW
m a i l | business inquiries | [email protected]
c o a c h i n g | https://bit.ly/3uygeEO
f a c e b o o k | group for daily motivation & tips | https://bit.ly/3iRMAop

All the Love. All the Energy.
Yours,
KayKay

D I S C L A I M E R:
This channel is for improvement of our fitness and health. Make sure to check your health with a professional medic before start exercising to avoid injury or harm.You are performing the fitness exercises without supervision, so you are performing on your own risk. My advice for you is to start with the simple (alternative) exercises and make sure to feel save before performing the advanced exercises. Fitness__KayKay will not be responsible or liable for any injury or harm you sustain as a result of this video.