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.

Abductor

– 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,

Kaya-Quintana

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

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