Pilates & Weights

Glute Kickbacks

3 sets, 15-20 reps per leg

Bulgarian split squads

3 sets, 10-12 reps per leg

Hip thrusts

3 sets, 10-15 reps

Reverse plank marches

3 sets, 8 reps per leg

Roll-ups

3 sets, 8-10 reps

Side-lying leg lifts

3 sets, 15 reps per leg

Leg circles

3 sets, 10 reps per leg (both direction)

The Hundred

1 set, 100 pulses

Dumbbell rows

3 sets, 12 reps per side

Lateral raises

3 sets, 10-15 reps

Tricep dips

3 sets, 10-12 reps

Dumbbell bicep curls

3 sets, 10-15 reps

Push-ups

3 sets, 8-12 reps

Mermaid stretch

2 sets per side

Single-leg stretch

3 sets, 10 reps per leg

Teasers

3 sets, 5-8 reps

Side-kick series

3 sets, 8-10 kicks per leg

Bridge with pulses

3 sets, 20 reps

Rdl

3 sets, 15-20 reps

Glute bridges

3 sets, 12 reps

Leg raises

3 sets, 12-15 reps

Step-ups with weights

3 sets, 12 reps per leg

Sumo deadlifts

3 sets, 10-12 reps

5-10 minutes of stretching

10 minute walk

5-10% incline, speed 3

Glute bridge around the world

3 sets, 15 reps

Pullover into glute march

15 reps per leg

10 minute walk

5-10% incline, speed 3