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PLYOMETRIC Glutes Hamstring & Abs Minimum Equipment


Duration40 min

Activated muscles

The charges are not indicated in order to let you the choice to adapt them according to the number of repetitions requested. (ex: if 10 repetitions are required, choose a weight that allows you to perform them)

Muscle strengthening session for the lower body including Giants sets for maximum volume. You will have to perform 2 circuits for the lower body 1 intense circuit for the abs, all repeat several times in a row.

This session requires very little equipment: a box and a pair of light dumbbell.

First lower body circuit: 30'' per exercise

  • Squats
  • Jump box
  • Reverse lunges
  • Jumping lunges

3 à 4 laps / 30'' of recovery between circuits

Second lower body circuit: 30'' per exercise

  • Dumbbells RDL
  • Alternate legs jump box
  • Isometric squat
  • Lateral jump box

3 à 4 laps / 30'' of recovery between circuits

3- Abs circuit: 30'' per exercise

  • Drop set leg raises
  • Pass overs
  • Full crunch
  • Crunch & lateral leg raises

3 à 4 laps / doing both exercises non stop

* All sets are working sets, always make as many warm-up sets as needed

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