Main Focus:GlutesAlso Works:HamstringsCoreShoulders
Sets
3
Reps
15-20
Tip: Hip hinge, power from glutes.
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Abs + Full Body Conditioning
5-dayDay 5
Core-focused day with full body conditioning circuit.
6
Exercises
AbsQuadsGlutes
Exercises
Main Focus:QuadsAlso Works:GlutesCore
Sets
3
Reps
12-15
Tip: Keep chest up, elbows inside knees.
Main Focus:ChestAlso Works:TricepsCoreFront Delts
Sets
3
Reps
15-20
Tip: Full range, core tight.
Main Focus:BackAlso Works:BicepsCore
Sets
3
Reps
12 each arm
Tip: Drive elbow back.
Main Focus:AbsAlso Works:Hip FlexorsObliques
Sets
3
Reps
15-20
Tip: Control the swing, curl pelvis.
Main Focus:AbsAlso Works:Hip FlexorsShoulders
Sets
3
Reps
30 sec
Tip: Keep hips down, move fast.
Muscles Targeted
Primary Focus
CoreAbs
Secondary
GlutesShouldersQuadsChestBackHip FlexorsHamstringsTricepsFront DeltsBicepsObliques
Quick Tips
- Warm up for 5-10 minutes before starting
- Rest 60-90 seconds between sets
- Focus on form over weight
- Stay hydrated throughout