20 Minute Row-N-Ride PRO™ Booty Burn Class

20 Minute Row-N-Ride PRO™ Booty Burn Class

WORKOUT:

OVERVIEW:

Row-N-Ride™ fam, the long-awaited 20-Minute Glute-Focused Class is here. Whether you have a Row-N-Ride™ or a Row-N-Ride Pro™, come join Sunny Trainer Sydney for 20 minutes of sizzling glute work. Get ready to feel the burn!

Workout Details

SQUAT SERIES
Squats – 60 seconds
Glute Activation – 30 seconds
Deep Squats – 60 seconds
Mid Range Squat Pulse – 30 seconds
Deep Squats – 60 seconds
Low Range Squat Pulse – 30 seconds
Squat Hold – 30 seconds
Rest

DEADLIFT SERIES – SET 1
Deadlifts – 30 seconds
Single Leg Deadlifts (Left) – 30 seconds
Single Leg Deadlifts (Right) – 30 seconds
Rest

RESISTANCE BAND SERIES – SET 1
Kickbacks (Left) – 30 seconds
Side Kicks (Left) – 30 seconds
Kickbacks (Right) – 30 seconds
Side Kicks (Right) – 30 seconds
Rest

DEADLIFT SERIES – SET 2
Deadlifts – 30 seconds
Single Leg Deadlifts (Right) – 30 seconds
Single Leg Deadlifts (Right) – 30 seconds
Rest

RESISTANCE BAND SERIES – SET 2
Kickbacks (Left) – 30 seconds
Side Kicks (Left) – 30 seconds
Kickbacks (Right) – 30 seconds
Side Kicks (Right) – 30 seconds
Rest

PLIE SQUAT SERIES
Deep Plie Squats – 60 seconds
Mid Range Plie Squat Pulse – 30 seconds
Deep Plie Squats – 60 seconds
Low Range Plie Squat Pulse – 30 seconds
Plie Squat Hold – 30 seconds

COOLDOWN
Cooldown: Hamstring Stretch (Right)
Cooldown: Quad Stretch (Right)
Cooldown: Glute Stretch (Right)
Cooldown: Quad Stretch (Left)
Cooldown: Hamstring Stretch (Left)
Cooldown: Glute Stretch (Left)

END WORKOUT

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