# Monday Routine

Glutes, Thighs, and Waist

## Workout


## Warm Ups

- 1 × 1-2min Cat-Cow
- 1 × 1-2min Hip Circle (Prone)
- 1 × 1-2min Arm Swing
- 2 × 1-2min Leg Swing
- 1 × 1-2min Bodyweight Squat

## Main Workout


## Part 1

- 2 × 15-20 Glute Bridge
- 2 × 20-25 Frog pumps
- 4 × 10-15 Donkey Kick - Resistance Band
- 4 × 10-15 Fire Hydrant - Resistance Band

## Part 2

- 2 × 15-20 Squat Pulse
- 2 × 10-12 Reverse Lunge
- 2 × 10-12 Lunge (Curtsy)
- 2 × 30-45s Wall Sit

## Part 3

- 1 × 1-100 Pilates 100
- 2 × 10-15 Toe taps
- 2 × 15-20 Bicycle Crunch
- 2 × 30-45s Side Plank

## Cardio Burn

- 2 × 30-45s High Knees
- 2 × 30-45s Jump Squat
- 2 × 30-45s Mountain Climber

## Workout


## Cooldown Yoga

- 1 × 1-2min Pigeon Pose
- 1 × 1-2min Butterfly Stretch
- 1 × 1-2min Child's Pose
- 1 × 1-2min Seated Forward Fold