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Featured Video
Hot Times:
The Bird Dog @ 00:48
Single Leg Bridge @ 01:21
Donkey Kicks @ 01:51
Plank with Side Steps @ 02:24
Table Bridge @ 02:48

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Workout: Circuit Training: Sets 2 / Reps 20 Each / Break WHAT?
The Bird Dog
Single Leg Bridge
Donkey Kicks
Plank with Side Steps
Table Bridge

How to:
-The Bird Dog
Kneel on the floor with hands firmly placed about shoulder width apart.
Brace the abdominals, and at first, practice lifting one hand and the opposite knee just clear of the floor while balancing on the other hand and knee. Half an inch will do until you get the idea of it.
When you’re ready to do the complete exercise, point the arm out straight in front and extend the opposite leg to the rear . The shoulders and the hips should be parallel.
Hold for 1 seconds then return to hands and knees on ground position.

-Single Leg Bridge
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees.
Tighten your abdominal and buttock muscles.
Raise your hips up to create a straight line from your knees to shoulders.
Squeeze your core and try to pull your belly button back toward your spine.
Slowly raise and extend one leg while keeping your pelvis raised and level. If your hips sag or drop, place the leg back on the floor and do a double leg bridge until you become stronger.

-Donkey Kicks
Assume start position as shown by kneeling down and supporting your upper body on your forearms.
Keeping your right knee bent, slowly lift that leg behind you so your foot raises up toward the ceiling.
Return to start position and repeat with left leg.

-Plank with Side Steps
Start by getting into a press up position.
Bend your elbows and rest your weight on your forearms and not on your hands.
Your body should form a straight line from shoulders to ankles.
Engage your core by sucking your belly button into your spine.
Bring one foot out and back in at the same time bringing the other foot out (Laterally)

-Table Bridge
Start seated on the ground with your feet flat on the ground in front of you and your hands on the ground behind you.
Squeeze your glutes and lift your hips up as high as you can. Lean your head back and press your chest out as you bridge up.
Keep your core tight as you bridge up. Try to create a “table” with your body.
Drive your hips up as high as you can without hyperextending your low back.
Hold at the top then lower back down and repeat.

What I ate that day:

Breakfast : Strawberries with greek yogurt

Lunch: Chicken Sub with raw veggies and

Dinner: Hawaiian Chicken – Wild Rice – Mesclun Salad

Best Smoothie for this Workout:

Try this after a heavy lifting or a long day. This is a great “whey” to curb the appetite and feel better about your meal choices. Do this after an extreme workout or as your morning breakfast.

Fitness Suggestions Everyone Should Try

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  1. Man are you an f*ing gym coach? All your exercises got me to my body in a couple of weeks, how do you do such magic, you should be on TV.

  2. I did this after my spin. I got a little confused, not unusual lol is it 20 reps on each leg, except the table bridge?? and then 2 sets..thats what i did and i can hardly walk LOL 😉

  3. Wow!! I'm very exited about this workout!! A few days ago someone told me my butt was fat 😔, I'll do these workouts and see what happens! Thanks Nathen!

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