A new abs and glutes workout with intermittent fasting

Let’s be honest, living in 2019 can be very stressful. I know I can be very stressed, and I’ve learned to deal with it in a productive and effective way: working out. Instead of keeping it all to myself, I decided to share how I feel at the moment. I figured there must be more people who feel the same. I know everyone has their own way of dealing with stress, but this abs and glutes workout video might help you to actually do it.

I used to stuff my face with all the tasty food I could find to deal with stress. I guess you already know that doesn’t end well. So do I and that’s why I went to the gym on a weekday during the day, which I usually never do. My body and my mind needed to relieve stress in a healthy way and working out is the best way for me to do that. I hope that you watch this video and feel motivated afterwards to deal with your stress in a healthy way too.

abs and glutes workoutPIN IT!

It doesn’t matter what you do, as long as it’s effective and productive. Maybe you’ll walk the dog or talk to a good friend. In case you also want to work out I’ve filmed my workout for you. Use the same exercises or just use a few in your own routine, it’s up to you! Just make sure the workout you follow fits your goal and needs. Ask a trainer for help and be responsible in the gym, safety first!

Here’s my abs and glutes workout routine, check it out.


– 5 sets.
– 20 reps per set.
– I start with 20 kg for the first set and then add weight every new set, going all the way up to 40 kg.

Single leg deadlift

– 4 sets.
– 10 to 12 reps per set.
– I use 5 kg and sometimes go up to 7,5. It’s best to start without any added weight for beginners, getting your form right first is key.

Crunches on a decline bench

– 4 to 6 sets.
– 15 to 20 reps per set.
– Using no weight or 5 kg to make it harder.

Glute pushdown

– 4 sets.
– 20 to 25 reps per set and per leg.
– I use at least 10 kg to 17,5 kg. I usually start with 10 kg and add extra weight every set.

Cable squats

– 4 sets.
– 10 to 12 reps.
– Using at least 10 kg for the first two sets and 12,5 for the last two sets.

Face pulls

– 4 sets
– 10 to 15 reps.
– I use at least 10 kg, then move up to 12,5 kg and sometimes I go up to 15 kg for the last set.

Back pulls

– 4 sets
– 10 to 15 reps.
– I use at least 10 kg, then move up to 12,5 kg and sometimes I go up to 15 kg for the last set.

Leg raises

– 4 sets.
– I try to do as many as I can for the first set, which usually is 16 reps. But my minimum is at least 12 reps for the rest of the sets.
– I don’t use any weight yet.

Let me know if you liked this video and if you want to see more. Let’s get less stressed together,


P.S. Subscribe to my Youtube channel for more workout videos.


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