hey guys I'm puerto viejo
standing on playa chiquita right now
and I'm welcoming you to your ALB14 day program
alb stands for abs
legs and butt
full description of the program is down below of this video
so i want you to go ahead and read it through
so ur fully aware of whats to come
but however this particulr video
is also great to do on its won
if you are looking for that 15 min
quick lower body fix
so if you're ready and you're ready to
see amazing results in your lower body
in your abs
i want you to join me for the next 14 days
of this wonderful program
lets do this
alright guys lets get started
at the top of our mats today
were going to start with our side lunges
big step out with one foot
and then bring it in for 1
and two bending that knee
take your time here get nice and low
and 7
you got 3 more
awesome stay there extend your arms
interlace your fingers behind your back
from here were doing single legged squats
again try to get as low as you can
bend 4
get low 5
side squat
stretch for the inner thighs
flexing your foot
just staying here get low
take a deep breath in
were going to go into single legged deadlights
this is a great exercise to engage you core, your glutes and butt
bring it up
keep going for a full set of 8
7
and 8 hold
add a pulse with back
slowly from here step back into lunhg
find your centre find your balance then she
ge ready for the plank butt kicks
bring knee to chest then kick it back
in kick 3
kick from the gluetmuscle
amazing job keep going
6
7
get that knee in and breathe
now ready to do elbow touches
touch one elbow and then two
six and 7 and 8
last one awesome xtend
hold your plank
and then exhale
take a second for youself
taking a wider step with our feet
simple squats
weew doing 10 so u got COUPLE Pschage
arms up hands being
awesome were going to take our 3 part squats
come up little higher
down one two three
little two three
take it in 3 phases here
getting low each time
down to that squate
keep going
up to3
get ready to hold two
get even lower with your hips
and releasing the hands
forward fold awesome
slowly come on up
arms up to the sky
lets start from the other side
get low with those hips here
and 9 awesome
last one hold it here
when you're ready bring the hands behind the back.
single legged squats
getting as long as you cna
3 4
keep going u guys
5 6
get low with the chest
you got 2 more
wonderful job
go ahead and bend that other knee
come down as low as you can
find your balance its ok if you fall out
just come back in
last one wonderful
hold that there point your toe
when you're ready step back over to the back of the mat
high lunge
take a second find your center
ground the palms of your hands
step back into plank
plank butt kicks
last one
bring that knee to chest hold that position first
get it up as high as you can
hold it there
breath and lets get ready for your
elbow touches
one elbow and then the other
keep going don't give up
breath find your center
downward dog
couple of core exercises here
come to plank first
come on down to your elbows
dolphin hip dips
get that hip as low as you can
keep that core engaged
contract your core
last one
centre hold your plank here
and then come on up to high plank
right knee right elbow
other side
get that knee nice and high
hold that plank
quick childs pose
reaching the arms forward relax
nd slowly come on up
head back
awesome thank you guys so much
for joinign me
i hope you enjoyed this workout
and if you are doing the challenge
feel free to continue
with the next video and don't forget to follow us on social media
and let us know how you're enjoying these workouts