Bar Workout for Abs, Arms, Thighs, & Glutes

Equipment Used: Slightly Deflated Ball or Towel, Small Hand Weights (optional), Bar or Chair

WARM UP

Standing stance
1) Forward kicks arms crossed
2) Forward kicks arms raised above head
3) open knee sideways bring arms around each leg

ABS
Equipment: ball

Knees bent on mat, ball between thighs
1) Reverse crunch
2) Side elbow tap & punch
3) Side press
4) Lower crunch + tap and punch with both arms
5) Repeat 2-4 on other side

Back pressed to mat with legs raised, ball between calves:
1) Slowly lower & raise legs
2) Hip lifts

Plank with ball between thighs:
1) Forearm planks
2) Forearm plank with leg lift (repeat with other leg)
3) Forearm plank with knee tap

Childs pose

Knees bent on mat, hips raised off ground
1) Tap hip to ground (repeat on other side)

ARMS
Equipment: small hand weights, ball

Standing position with wide stance
1) Full extension bicep curls
2) Half bicep curls
3) Full bicep curls

Ball between thighs
1) Bicep curls with full extension
2) Elbows together & lift
3) Scapula squeeze

Wide stance, hips tucked
1) Full extension bicep curls
2) Arm circles

Hammer curls

Pushups
1) Halfway press & pulse
2) Knees to mat & full range pushup

Childs pose

THIGHS
Equipment: bar or chair, ball

Ball between thighs balancing on toes
1) Pulse down & up
2) Squeeze in and release
3) Drop heels up and down
4) Reach back & pulse
5) Squeeze to one hip (repeat on other side)

Place band above knees, feet wider than hips
1) Pulse up & down
2) Press out & release
3) Feet together pulse up and down
4) Tuck and release
5) Press out & release

Stretches
1) Extend one arm down, one arm up
2) Prayer twist
3) Hamstring stretch
4) Repeat on other side
5) Splits

GLUTES
Equipment: small hand weights

Grabbing the bar, bend knee and place weight in knee cavity
1) Flex foot back press & hold
2) Lift knee up & pulse
3) Flex foot back press & hold
4) Circles
5) Repeat with other leg

Bridge position, ball between knees
1) Tuck and squeeze
2) Lift one leg, tuck and squeeze (repeat with other leg)
3) Squeeze & release
4) Remove ball, tuck and squeeze
5) Tap hips to floor

Bridge position, feet wide
1) Tuck & squeeze
2) Squeeze to one size
3) Lift one heel, squeeze
4) Press knees out to sides

FLOOR STRETCH