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The Rebel Workout

2020-02-26 | By: Snap Fitness

Want to train like an Angel? Meet Sabina, and enjoy her rebel-esque workout!

Sabina is an ex-convict whose beauty and persuasive approach make many underestimate her. She is a bad-ass, skilled Angel who brings an unfiltered and rebellious element to our trio.

Warm-up – 5 minutes

  • Jog on the spot - 30 seconds
  • Star jumps - 30 seconds
  • Lunge and overhead swing - 30 seconds
  • Lunge and twist - 30 seconds
  • Squats - 30 seconds
  • Squat and arm swing - 30 seconds
  • Arm swings - 30 seconds
  • Kneeling hip flexor stretch- 30 seconds

The Workout: 

Sumo Squat with Leg Lift

3 sets, 14 reps, 45 sec rest

In a wide stance, bend your knees and sink back and downward until hips are parallel with your knees. Then stand up driving through the heel, squeezing your bum as you do so, before lifting one leg up and out to the side. Then repeat.

Walking Lunges

3 sets, 12 reps, 45 sec rest

With a Barbell on your back - take lunging steps across the gym floor bringing your knees to a 90-degree bend with each lunge.

TRX hamstring curl

3 sets, 20 reps, 45 sec rest

Lying on your back with your heels in the TRX handles, extend your legs out and then back in keeping your bum up off of the floor.

Dumbbell Single Leg Deadlift (Each Side)

3 sets, 10 reps, 60 sec rest

Keep a slight bend in the planted leg and hinge forward from the hip while keeping the chest tall and thumbs pointing up. Hinge to 90 degrees (if possible) and allow the hamstrings to stretch while keeping the head neutral. *Option; complete holding onto a TRX.

Plank with Alternate Reach

3 sets, 10 reps, 30 sec rest

Starting on your forearms with your hips square to the floor, slowly extend one arm out at a time reaching forward. Try to make sure your hips remain square to the floor.  *Option; complete the exercise with knees on the floor

Cool down/stretch – 5 minutes

  • Standing hamstring stretch - 30 seconds
  • Lunging hip flexor stretch (each side) - 60 seconds
  • Seated groin stretch - 30 seconds
  • Knee to chest stretch (each side) - 60 seconds
  • Lying quad stretch (each side) - 60 seconds
  • Triceps stretch (each side) - 60 seconds

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