ナスティア・リューキンのインスタグラム(nastialiukin) - 8月26日 07時46分

Got lots of DMs about my stair workout with @kirastokesfit. So, Kira has been kind enough to write it out for all of you:

⭐️Lower Body Burner Stair Circuit ⭐️
• step pistol squat prep - sit back into your hips, tap heel to the ground maintaining squareness and alignment in your hips. Squeeze glute at the top • 12-15 reps
•step knee drives - weight on heel of planted foot (on step) when you tap the ball of the other foot pretend your tapping glass (light tap) •15-20 reps
•skip a step stair walk - push from the heel for added glute activation, singles on the way down • 2-4 sets
PERFORM ENTIRE SERIES ON SECOND SIDE then....
•stair plank taps - minimize hip dancing • 10 reps (1 rep = tap L & R shoulder)
•stair frogger squat thrusts - works best for those will petit feet 😀, hop feet onto the step outside of hands and pop up, place hands back on the step (between feet) and hop back to plank • 10-12 reps
REPEAT ENTIRE CIRCUIT 3 TIMES

shoes: @apl 🖤

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する