GROW & TONE YOUR GLUTES & LEGS + Pre & Post Workout Meals

My 130+ RECIPE EBOOK Vegan Made Simple: http://payhip.com/b/4pMh
≫ Follow me on Instagram: @TESSBEGG
≫ Business enquires: tess.begg@hotmail.com

≫ My Vitamix Blender: https://goo.gl/SAiGCM
≫ Spin Brush I use daily for clear skin: I have a 70% OFF code ‘ultimatetess’ http://vpwow.com/ultimatetess
≫ I use this açai: https://www.amazonpower.com.au/

Overnight oats recipes in my ebook!

Hey everyone, hope you enjoy this workout to build, shape, lift and tone your glutes and legs + there are some ab exercises too!

WORKOUT
Warm up
I do a variety of stretches
Shoulder activation pull throughs x 8 reps
Shoulder activation pull aparts x 8 reps
Shoulder activation face pulls x 10 reps
X band walks side x 20 reps
X band walks front x 20 reps
–
Kettlebell swings x 15 reps (16kg)
1 leg RDL x 10 reps each leg (8kg dumbbells)
TRX curtsy lunge + knee raise x 10 reps each leg (foot doesn’t touch floor)
Cable kickbacks x 10 reps each leg (12kg)
Kneeling get up x 10 reps each leg (8kg kettlebell)
–
Hip abductor hover x 15 reps 2 sets (84kg)
Smith machine kneeling squats x 10 reps 2 sets (30kg)
Smith machine kickbacks x 8 reps each leg 2 sets (20kg)
Barbell hip thrusts 10 reps 2 sets (25kg)
–
Skipping x 1 minute
Windmills x 8 eps each side 2 sets
Slams x 10 reps
Scissor kicks x 20 reps
Dead bugs x 20 reps (5kg dumbbells)
Hip/leg raises x 20 reps (ankle weights)
–
Warm down:
Foam rolling + stretches

Disclaimer:
You should understand that when participating in any exercise routine there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Tess Begg from any and all claims or causes of action. This information is for educational purposes only. Please speak to your physician if you have any concerns. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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≫ What I Eat In A Day Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-caTv1pd9kkGbt8s20H5V5cY

≫ Workout Playlist: https://www.youtube.com/playlist?list=PLorYSJ4NI-cbJAkU3EYOMRdNTxo77G7Ug

≫ Let’s Get Fit Series: https://www.youtube.com/playlist?list=PLorYSJ4NI-cYG6ql01NlYUXIRYkM22Bvb

Music: https://soundcloud.com/lakeyinspired

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HELPFUL LINKS:
Nutritionfacts.org – http://nutritionfacts.org/
Mic The Vegan – https://www.youtube.com/channel/UCGJq0eQZoFSwgcqgxIE9MHw

ILLEGAL TO CALL EGGS HEALTHY?

DAIRY INDUSTRY EXPLAINED IN 5 MINUTES:

DAIRY:
http://nutritionfacts.org/topics/dairy/
http://nutritionfacts.org/video/cows-milk-casomorphin-and-autism/

PROTEIN:
http://www.theholykale.com/plant-based-protein-chart/
https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+PROTEIN+sources

CALCIUM:
http://www.care2.com/greenliving/25-vegan-sources-for-calcium.html

40 Vegan Calcium Sources

https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB#tbm=isch&q=vegan+CALCIUM+sources

IRON:
http://www.vrg.org/nutrition/iron.php
http://kriscarr.com/blog/plant-based-iron-rich-foods/
https://www.google.com.au/search?q=vegan+iron+sources&espv=2&biw=1380&bih=725&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiGu9nc6YXLAhXCJ5QKHd1KASUQ_AUIBigB

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VIDEOS TO WATCH
Earthlings:
http://earthlings.com/

1000 eyes:
https://www.aussiefarms.org.au/thousand-eyes.php

Forks Over Knives:
http://www.forksoverknives.com/

Cowspiracy:
http://www.cowspiracy.com/

Best speech you will ever hear: