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Hi Y'all,
This is my glutes, legs plus cardio workout done under 15 minutes. No pain, no gain - Enjoy!
#1. Shoulder Width Squat - 60 sec
#2. Wide Stance Sumo Squat - 60 sec
#3. Hip Thrust (Left Leg) - 30 sec
#4. Hip Thrust (Right Leg) - 30 sec
#5. Hip Thrust (Double Leg) - 60 Sec
#6. Glute Bridge Hold - 60 sec
#7. Alt. Squat Lunges - 60 sec
#8. Wall Sit - 30 sec
#9. Animal Crawlers - 30 sec
#10. Lunge & Kick - 30 sec
#11. Arm & Leg Raise - 30 sec
#12. Jump Rope - 30 sec
#13. Jumping Squats - 30 sec
#14. Ice Skaters - 30 sec
#15. Jumping Lunges - 60 sec
I rest for between 30 to 45 seconds after 2 or more exercises. There's no science behind it, if I feel winded, I take a rest break, but all in all, I normally get this workout done just under 15 minutes and move on to the next program for the day.
And that's that!!
This is my glutes, legs plus cardio workout done under 15 minutes. No pain, no gain - Enjoy!
#1. Shoulder Width Squat - 60 sec
#2. Wide Stance Sumo Squat - 60 sec
#3. Hip Thrust (Left Leg) - 30 sec
#4. Hip Thrust (Right Leg) - 30 sec
#5. Hip Thrust (Double Leg) - 60 Sec
#6. Glute Bridge Hold - 60 sec
#7. Alt. Squat Lunges - 60 sec
#8. Wall Sit - 30 sec
#9. Animal Crawlers - 30 sec
#10. Lunge & Kick - 30 sec
#11. Arm & Leg Raise - 30 sec
#12. Jump Rope - 30 sec
#13. Jumping Squats - 30 sec
#14. Ice Skaters - 30 sec
#15. Jumping Lunges - 60 sec
I rest for between 30 to 45 seconds after 2 or more exercises. There's no science behind it, if I feel winded, I take a rest break, but all in all, I normally get this workout done just under 15 minutes and move on to the next program for the day.
And that's that!!
I'm happy if you are 
