Program
pear body
small, toned upper body and a thick, strong lower body
Glutes & hamstrings
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Barbell Hip Thrust
4 sets - 12 reps
Romanian Deadlift
3 sets - 10 reps
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Cable Donkey Kickback
6 sets - 15 reps
Glute Bridge March
3 sets - 20 reps
Lever Lying Leg Curl
3 sets - 12 reps
_Hips_small.png)
Lever Seated Hip Abduction
2 sets - 20 reps
upper body
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Dumbbell Seated Shoulder Press
3 sets - 12 reps
Bar Lateral Pulldown
3 sets - 12 reps
Dumbbell Biceps Curl
3 sets - 15 reps
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Triceps Pushdown
3 sets - 15 reps
_Shoulders_small.png)
Dumbbell Rear Delt Fly
3 sets - 12 reps
Front Plank
3 sets
Russian Twist
3 sets - 10 reps
quads, glutes & core
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Dumbbell Bulgarian Split Squat
6 sets - 10 reps
Walking Lunge
3 sets - 20 reps
Sled 45° Leg Wide Press
4 sets - 12 reps
Cable Donkey Kickback
6 sets - 15 reps
_Hips_small.png)
Cable Donkey Diagonal Kickback (female)
6 sets - 12 reps
Reverse Crunch
3 sets - 15 reps
Lying Leg Raise
3 sets - 12 reps
light cardio + stretch
Walking on Treadmill
1 sets
Bicycle Recline Walk
1 sets
Front Plank
1 sets
Mountain Climber
1 sets
Bycicle Twisting Crunch
1 sets - 10 reps
Full lower body + hips
Full Squat
4 sets - 10 reps
Sumo Deadlift
3 sets - 10 reps
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Dumbbell Step Up
6 sets - 12 reps
_Hips_small.png)
Cable hip abduction
6 sets - 15 reps
_Hip_small.png)
Dumbbell Glute Bridge
4 sets - 15 reps
Resistance Band Side Walk
6 sets - 20 reps
Cable Donkey Kickback
4 sets - 20 reps
Workouts in program
Glutes & hamstrings
6 Exercises
upper body
7 Exercises
quads, glutes & core
7 Exercises
light cardio + stretch
5 Exercises
Full lower body + hips
7 Exercises