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10 to 1 Lower Body + Abs graphic

10 to 1 Lower Body + Abs Workout (SUMMER SWEAT SERIES)

The ultimate lower body + ab workout developed by personal trainers! This is a great sweaty booty-lifting workout that you can do anywhere.

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10 to 1 Lower Body + Abs graphic

Equipment Needed: light or medium dumbbells, a bench

Description: Complete each exercise for reps. Do each exercise 10 times. Do each exercise 9 times.…8, 7, 6…1. 

Jump Lunges: Begin in a 90/90 lunge, with your right leg forward. Keep your back flat and chest lifted; use your arms and core, jump off both feet, switch your legs in the air and land lightly back down with the left leg forward in a lunge. Repeat on the opposite side. Both sides = 1 rep.

Rolling Sit Up to Dumbbell Overhead Press: Begin holding medium-weight dumbbells in your hands sitting on the ground. Rock yourself backwards, pulling the dumbbells close to your body, rolling onto your spine. Using the momentum from the dumbbells as your rock forward, straighten out your back and press the dumbbells overhead performing an overhead press. Repeat.

Single Leg Step Ups: Begin standing with your feet hip-width distance apart. Step your right leg onto the bench and then your left. Then, step back down with your right foot then your left. Alternate legs. Both legs = 1 rep.

Alternating Plank Rows: With medium-size weights, begin in high plank with your shoulders stacked directly over your wrists and a flat back. Pull your right arm up, so that your elbow and forearm create a 90 degree bend. Release it back down into plank. Alternate sides for 1 rep. Be sure to keep you hips parallel with the ground and to not let your hips sink low.

Lateral Shuffle: Set two cones about 10 yards from each other. Get low, and shuffle back and forth between the cones, tapping the ground every time you get to one end. There and back = 1.

{Disclaimer: Please consult your doctor before starting a new fitness regime. While Lee from Fit Foodie Finds and Monique from Ambitious Kitchen consulted with professional trainers for the Summer SWEAT Series fitness program, you are participating at your own risk. Please modify and listen to your body. }

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