Whether you're training at home, in the gym or at the park, this workout fits your routine and brings fast, visible results. 🌟
Push your limits and feel the burn as you sculpt strong legs, lift your glutes, and shred your abs.
📅 CALENDAR
WEEK 1️⃣
Mon ✅ | Tue ❌ | Wed ✅ | Thu ❌ | Fri ✅ | Sat ❌ | Sun ✅
WEEK 2️⃣
Mon ✅ | Tue ✅ | Wed ❌ | Thu ✅ | Fri ❌ | Sat ✅ | Sun ❌
WEEK 3️⃣
Mon ✅ | Tue ✅ | Wed ✅ | Thu ❌ | Fri ✅ | Sat ❌ | Sun ✅
WEEK 4️⃣
Mon ✅ | Tue ✅ | Wed ✅ | Thu ✅ | Fri ❌ | Sat ✅ | Sun ❌
✅ Workout day ❌ Rest day
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00:00 - Legs + Abs + Butt - Level 3 | No Equipment | Advanced
00:03 Exercise 1 - Squat Side Kick ( P4P ID: 124 ) | Muscle: Legs Exercises, Front Leg, Side Leg, Internal Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
01:36: Rest Break
01:50 Exercise 2 - Superman ( P4P ID: 137 ) | Muscle: | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
02:42: Rest Break
02:56 Exercise 3 - Mountain Climber ( P4P ID: 111 ) | Muscle: Legs Exercises, Side Leg, Internal Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
03:39: Rest Break
03:53 Exercise 4 - Bridge ( P4P ID: 84 ) | Muscle: Lateral gluteus, Legs Exercises, Side Leg, Internal Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
05:05: Rest Break
05:19 Exercise 5 - Alternate crossing of the feet ( P4P ID: 79 ) | Muscle: Lower Abs | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
06:04: Rest Break
06:18 Exercise 6 - Leg Pull Down ( P4P ID: 102 ) | Muscle: Upper gluteus, Legs Exercises, Front Leg, Internal Leg, Calf Leg | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
07:17: Rest Break
07:31 Exercise 7 - Single Leg Bridge ( P4P ID: 149 ) | Muscle: Lateral gluteus, Legs Exercises, Back Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
08:31: Rest Break
08:45 Exercise 8 - Lateral swings with straight leg ( P4P ID: 140 ) | Muscle: Lower gluteus, Legs Exercises, Side Leg, Internal Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
09:45: Rest Break
09:48 Exercise 9 - Bend and Reach ( P4P ID: 155 ) | Muscle: Legs Exercises, Front Leg, Side Leg, Internal Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
10:35: Rest Break
10:37 Exercise 10 - Switch Sides ( P4P ID: 153 ) | Muscle: Lower gluteus, Back Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
11:41: Rest Break
11:55 Exercise 11 - Supine Bicycles ( P4P ID: 161 ) | Muscle: Lower Abs, Lateral Abs | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
12:58: Rest Break
13:12 Exercise 12 - Plié Overhead Squats ( P4P ID: 171 ) | Muscle: | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
13:45: Rest Break
13:47 Exercise 13 - Switch Kicks ( P4P ID: 176 ) | Muscle: Lower Abs | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
14:34: Rest Break
14:48 Exercise 14 - Stutter Steps ( P4P ID: 179 ) | Muscle: | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
15:31: Rest Break
15:45 Exercise 15 - Side Jackknives ( P4P ID: 175 ) | Muscle: Lateral Abs | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
16:45: Rest Break
16:59 Exercise 16 - Leg Spreaders ( P4P ID: 168 ) | Muscle: Lower Abs | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
18:01: Rest Break
18:15 Exercise 17 - Jumping Lunge ( P4P ID: 20 ) | Muscle: Legs Exercises, Front Leg, Internal Leg | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
18:58: Rest Break
19:23 Exercise 18 - Plié Overhead Squats ( P4P ID: 171 ) | Muscle: | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
20:36: Rest Break
20:50 Exercise 19 - Single Leg Bridge ( P4P ID: 149 ) | Muscle: Lateral gluteus, Legs Exercises, Back Leg, Calf Leg | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
21:43 Exercise 20 - Switch Sides ( P4P ID: 153 ) | Muscle: Lower gluteus, Back Leg | Difficulty: BEGINNER | Equipment: No Equipment ( Home Workout )
22:34: Rest Break
22:54 Exercise 21 - Bridge with Feet Together ( P4P ID: 94 ) | Muscle: Lateral gluteus, Lower gluteus | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
23:47 Exercise 22 - Legs elevation in 4 strokes ( P4P ID: 2 ) | Muscle: Lower Abs | Difficulty: ADVANCED | Equipment: No Equipment ( Home Workout )
#absworkout #glutesworkout #legworkout #homeworkout #p4p
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