BORED IN THE HOUSE-FEMME
Body By Daddy
ALL YOU NEED IS YOURSELF! .. and like a couch lol. for the program. I wrote this plan based on video demands asking for home versions of the FIT FEMMES workout plans. This plan is designed to target stronger and larger hips! and two days of short interval cardio to widdle the middle! ❤️
A1
Bent Knee Side Plank Dip
1 x 20
A2
Cat Cow Exercise
1 x 5
A3
Adductor Rock + Rotation
1 x 5
A4
Deep Squat with rotation
1 x 5
A5
Groiner
1 x 5
B1
Side Lying Hip Adduction
2 x 0:30
B2
Side Lying Hip Abduction
2 x 0:30
B3
Cross Flutter Kicks
2 x 0:30
C1
Sumo Air Squats
3 x 15
C2
Lateral Lunge
3 x 8
D1
Pilates Squats Pulses
3 x 30
D2
Curtsy Split Squat
3 x 10
E1
Plank Jumping Jacks
3 x 20
E2
PLANK TOE TAPS
3 x 20
F1
Adductor Side Plank
3 x 0:20
F2
Bent Knee Side Plank
3 x 0:45
G1
Static Stretch
1 x 1:00
G2
seated splits stretch
G3
Pigeon Stretch
@ 1:00
G4
Foam Roll IT Bands
1 x 1:00
G5
Quad - Foam roll
A1
Worlds Greatest Stretch
1 x 5
A2
Cat Cow Exercise
1 x 10
A3
Straight Leg Donkey Kick
1 x 15
A4
Plank Jumping Jacks
1 x 20
A5
Glute Bridge Marching
1 x 0:30
B1
Incline Mountain Climber
3 x 0:30
B2
Incline Cross Mountain Climber
3 x 0:30
C1
DROP SQUATS
4 x 0:20
C2
Squat Hops
4 x 0:20
D1
SLIDING KNEE TUCK
3 x 10
D2
Sliding Hamstring Curl
3 x 10
D3
Sliding Reverse Climber
3 x 0:30
E1
Sliding Mountain Climber
4 x 0:20
E2
Sliding Plank
4 x 0:20
F1
Static Stretch
1 x 1:00
F2
seated splits stretch
F3
Pigeon Stretch
@ 1:00
F4
Foam Roll IT Bands
1 x 1:00
F5
Quad - Foam roll
A
Recovery Yoga
A1
Cat Cow Exercise
1 x 5
A2
Bent Knee Side Plank Dip
1 x 20
A3
Adductor Rock + Rotation
1 x 5
A4
Deep Squat with rotation
1 x 5
A5
Groiner
1 x 5
B1
Straight Leg Donkey Kick
2 x 15
B2
Fire Hydrant Kick
2 x 10
C1
Bulgarian Split Squat - glute
3 x 10
C2
Couch Hip Bridge
3 x 20
D1
Low Box SL Squat
3 x 10
D2
Alternating Reverse Lunges
3 x 20
E1
Frog Crunch
3 x 15
E2
Roll Up Crunch
3 x 10
E3
Jackknife Abs
3 x 10
F1
Foam Roll IT Bands
1 x 1:00
F2
Static Stretch
1 x 1:00
F3
seated splits stretch
F4
Pigeon Stretch
@ 1:00
F5
Quad - Foam roll
A1
Cat Cow Exercise
1 x 5
A2
Bent Knee Side Plank Dip
1 x 20
A3
Adductor Rock + Rotation
1 x 5
A4
Deep Squat with rotation
1 x 5
A5
Groiner
1 x 5
B1
Skier Jumping Jack
4 x 0:20
B2
Cross Jumping Jacks
4 x 0:20
C1
Knee to Opposite Elbow Plank
3 x 5
C2
Plank Scorpion
3 x 5
C3
Incline Glute Bridge
3 x 20
D1
Iso Squat Hold
4 x 0:20
D2
Squat Jump
4 x 0:20
E1
Glute Bridge Walk Out
3 x 0:30
E2
Single Leg Straight Leg Glute Bridge
3 x 10
E3
DB Reverse Crunch
3 x 10
F1
Static Stretch
1 x 1:00
F2
seated splits stretch
F3
Pigeon Stretch
@ 1:00
F4
Foam Roll IT Bands
1 x 1:00
F5
Quad - Foam roll
A1
Bent Knee Side Plank
3 x 0:30
A2
Bent Knee Side Plank Dip
3 x 10
B1
Donkey Kicks
3 x 10
B2
Donkey Side Kick
3 x 10
B3
Glute Bridge Marching
3 x 0:30
C1
Pause Bulgarian Split Squat
4 x 5
C2
Chair Squats
4 x 15
D1
Plank Opposite Arm Reach
3 x 10
D2
Rocking Plank
3 x 30
