woman
intermediate
40 min
Workouts for sports or wellness
GAL
Goal
Glutes, abs and legs routine. We should set up the series and the repetitios depending our fitness level. We should start from the indications and increase the number of repetitons and sets step by step.
Page
1/2
Forearm Plank
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/plancha-con-apoyo-de-antebrazos-init-pos-4575.png)
3
Sets
30
reps
Glute Bridge
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/puente-de-hombros-init-pos-6237.png)
3
Sets
20
reps
Lying side hip raise
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/elevacion-lateral-de-la-pelvis-acostado-de-lado-init-pos-6844.png)
3
Sets
20
reps
YOGA: WARRIOR 3 POSE
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/posicion-del-guerrero-3-init-pos-9033.png)
3
Sets
30
seg
SQUAT WITH DUMBBELL WOOD CHOP
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/tiron-frontal-con-mancuerna-init-pos-3844.png)
3
Sets
15
reps
Elastic band side split squat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/zancada-lateral-con-banda-elastica-init-pos-8188.png)
3
Sets
20
reps
DONKEY KICKS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/padada-atras-en-cuadrupedia-init-pos-4317.png)
Wall Squat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/media-sentadilla-isometrica-init-pos-7734.png)
Wheel rollout
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/abdominales-con-roller-init-pos-8778.png)
Page
2/2
LEG CURL WITH PARTNER RESISTANCE
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/curl-femoral-boca-abajo-con-resistencia-de-companero-init-pos-4939.png)
Push up with torso rotation
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/flexion-brazos-y-plancha-lateral-init-pos-8695.png)
Lying leg abduction
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/abduccion-de-una-pierna-recostado-en-el-suelo-init-pos-3854.png)
Bench dips
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/extension-de-brazos-apoyado-en-banco-plano-init-pos-5153.png)
WEIGHTED PULL UPS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/dominadas-lastradas-init-pos-9821.png)
Stretch cat
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/estiramiento-del-gato-init-pos-4723.png)
BEAR CRAWLS
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/pasos-de-oso-bear-crawls-init-pos-8066.png)
Front knee lifts
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/carrera-en-el-sitio-o-skipinng-init-pos-6552.png)
Reverse crunch
![](https://www.workoutsprograms.com/media/cache/exercise_750/uploads/exercise/encogimiento-de-pelvis-tumbado-en-el-suelo-init-pos-2961.png)
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