Warm Up (Bits)

Toe touches with wide arms, high arms
Squat & lift, tippy toes
World’s greatest stretch

The Thang (Bits)

5 sets of exercises with high reps, low weight. Lots of pulses & holds, then flushing it all out.

• Set 1: Plie Squats w/ Front Raise (1 min)
  Squat Pulses (30 sec)
  Alt. High Heels (30 sec)
  Flush it out (1 min)
• Set 2: Chair Pose, Lunge & Pull (1 min)
  Lunge Pulses (1 min)
  1″ lower & hold! (30 sec)
  Flush it out (30 sec)
  REPEAT other side
• Set 3: Squat & move water forward (30 sec)
  Move water backward (30 sec)
  Move water down (30 sec)
  Move water up (30 sec)
  Hold the squat! (30 sec)
  Flush it out w/ toe taps (30 sec)
• Set 4: Carousel horse & tricep pushback (1 min)
  Tiny tricep pulses (1 min)
  Hold warrior 3 (30 sec)
  Flush it out (30 sec)
  REPEAT other side
• Set 5: Plans w/ straight leg lifts (30 sec)
  Pulse leg lifts (30 sec)
  Hold (30 sec)
  Plush it out (30 sec)
  REPEAT other side

Glute Burnout (Reebok)

• Side-lying leg lift (1 min 30 sec)
• Bicycle forward (1 min 30 sec)
• Bicycle backward (1 min 30 sec)
• Big circle forward (45 sec)
• Big circle backward (45 sec)

REPEAT other side!

COT

A picture is worth a thousand words, but memories are priceless. Live in the moment. Your glutes are sure to remember this workout!