AS MANY REPS AS POSSIBLE (AMRAP) STYLE COMBO 3-IN-1 WORKOUT. 

Starting off with a 1:30 min WARM-UP. Do some jumping jacks, high knees, whatever you want just to warm up.

1. SLOW SQUATS (5:30 secs): Slow squats with pulses. Feet slightly wider than your hips. Toes pointing straight. Hands together. Make sure that when you squat, your knees don’t pass your toes. You will squat down for 6 counts. Stop. Pulse up 3 counts. Stop. Back down 3 counts, and back up 6 counts. When you come up, don’t straighten your knees fully, keep them slightly bent to keep the tension in the muscles.

2. DONKEY KICKS RIGHT LEG (1 MIN): Starting on all fours. hands directly under your shoulders and your knees directly under your hips. Lift the right leg behind you, keeping the knee bent at a 90 degree angle. The sole of the foot facing the ceiling, kick the leg up. You can bring it down to the starting position after each kick up, or to make it harder, keep the leg up and just pulse.

3. DONKEY KICK LEFT LEG(1MIN): The same but on the left side.

4. HIP ABDUCTIONS RIGHT SIDE (1 MIN): Starting on all fours. Keeping your right knee bent at a 90 degree angle, raise the knee out to the side as high as you can. Bring it down to complete one rep. Do as many as you can in 1 min.

5. HIP ABDUCTIONS LEFT SIDE (1 MIN): The same but on the left side.

6. SUPERMAN LIFTS (30 secs): Lying with belly on the floor. Head in line with the spine, looking down. Arms extended over your head to create a straight line from the tips of your fingers to your toes. Now, lift your arms and legs off of the ground at the same time, squeezing your butt and back as you lift. Hold for a second, then back down. Do as many as you can in 30 secs.

7. SUPERMAN HOLD (30 secs):Here hold the lifted superman position. Squeeze you butt and your back, head in line with the spine.

Music: 

1. La La Land - Razorspade

2. You Heard Him - Donell Mase

3. Journeygirl - Stray Bandit

4. Be Free With Me (Chez Remix) - Siine, Frank Moody, Chez

5. Cloud Sky - Razorspade

6. Honesty - Hallman

7. Hands On Your Body - Basixx, Frigga

8. The Sooner The Better - Yesable

9. Sweat On Me (Trice Remix) - Tape Machines, Trice, Vicki Vox

Source: Epidemic Sound

Socials: 

IG: @leyladaulet

Email: leyladaulet@gmail.com

---

This episode is sponsored by
· Anchor: The easiest way to make a podcast. https://anchor.fm/app

Support this podcast: https://anchor.fm/leyla-daulet/support