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7-Day Glutes and Abs Challenge

October 19, 2014 2 min read

Bodyrockers are all about the squats, and this workout challenge will definitely feature some squat action, as well as some other great ways to work your glutes. As for abs, there are some great exercises you can do to flatten your stomach and work the core, without doing a ton of crunches. Day 1: 5 squats 5 reverse crunches Day 2: 10 squats 10 reverse crunches 10-second bicycles Day 3: 15 squats 15 reverse crunches 15-second bicycles 5 corkscrews Day 4: 20 squats 20 reverse crunches 20-second bicycles 10 corkscrews 5 mountain climbers Day 5: 25 squats 25 reverse crunches 25-second bicycles 15 corkscrews 10 mountain climbers 5 power lunges, each leg Day 6: 30 squats 30 reverse crunches 30-second bicycles 20 corkscrews 15 mountain climbers 10 power lunges, each leg Day 7: 35 squats 35 reverse crunches 35-second bicycles 25 corkscrews 20 mountain climbers 15 power lunges, each leg   What you need to know: Squats: works abs and glutes, not to mention pretty much every other muscle group. Stand with legs slightly wider than hip-width, toes slightly out and squat down without your knees passing your toes. Reverse crunches: Lay on your back with hands straight out beside you. Bring your knees into your chest until they’re at a 90-degree angle to the floor. Contract your abs bringing your hips off the floor, reaching your legs towards the ceiling, then lower and repeat. absglutes reverse crunches Bicycles:Lie flat on your back, and interlock your fingers behind your head, elbows out, legs lifted. Lift your head gently, and touch your right elbow to your left knee, then repeat with left elbow to right knee. absglutes bicycles Corkscrews: This one is a great workout for your core. Lie on your back with your hands at your sides, palms down. Raise your legs straight up in the air holding them firmly together. Lift your hips slightly off the ground then reach your legs to the right and hold. Return to centre, then reach your legs to the left and hold. Return to centre and repeat. AbsPilates-Corkscrew Mountain climbers: Start in plank position, hands directly below shoulders, toes below ankles. Bring your right knee to your right elbow, it should look like the horizontal version of you climbing a mountain (thus the name). Return to start position and repeat on the left side. absgluteshow-to-do-mountain-climber-exercises-660x400 Power lunges: this is a great glute workout, like your standard lunge, but with a powerful jump added in. Lunge with your right foot forward, keeping your knee directly over your ankle. Place your right arm back beside you, and your left fingertips beside your right foot. Jump up from your right foot, swinging your right arm forward, left arm back. Land on your right foot and step back to start position. Repeat on the other side. absglutes powerlunge

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