BEFOREYOUSPEAK'S Rachel Dillon's Booty & Core Circuit Workout

Join 3x WBFF Bikini Champion, Rachel Dillon to build lean legs, grow your glutes and create your dream shape. This features a workout, designed to help you sculpt your lower body and tighten your core with minimal or no equipment.

 

CIRCUIT 1

You will complete all exercises 1-6 on your right leg and then repeat on your left leg. This is one set.

4 sets each leg.

1. 30 SECONDS SQUAT PULSES

2. 30 SECONDS LUNGE HOPS

3. 30 SECONDS SQUAT TO LATERAL KICKS

4. 30 SECONDS KICKBACKS

5. 30 SECONDS KICKBACK PULSES

6. 30 SECONDS UP AND OVERS 

 

CIRCUIT 2 

You will complete all exercises 1-5 on your right leg and then repeat on your left leg. This is one set.

4 sets each leg.

1. 30 SECONDS GLUTE BRIDGES

2. 30 SECONDS SINGLE LEG GLUTE BRIDGES

3. 30 SECONDS SINGLE LEG GLUTE BRIDGE RAISES

4. 30 SECONDS FIRE HYDRANTS

5. 30 SECONDS FIRE HYDRANT PULSES 

 

CORE

1. 30 SECONDS VACUUMS

2. 30 SECONDS PLANK KICKBACKS

3. 30 SECONDS PLANK KICKBACK/MOUNTAIN CLIMBERS

 

NUMBER OF SETS

• 3 - Try to rest no longer than 60-90 seconds between sets.

 

OPTIONAL EQUIPMENT

• Set of ankle weight 

 

Should you be a visual learner, check out this link to watch the video on Instagram!

 

 

Disclaimer: The above article is merely a guide and is in no way a recommendation or a treatment protocol for any health conditions or diseases. You should always consult with a qualified health care provider before changing your supplement, training or nutritional strategy. Supplementation should not be attempted by pregnant or breastfeeding women, anyone on prescription medication or children under the age of 15 unless advised by your qualified health care provider. The above article has been taken from www.beforeyouspeakcoffee.com