Deep fry the buns glute workout that sucks so good and only 10 min long. 

This workout starts with hip circles for a proper warmup and then it's all about hip abductions.

When my piriformis acts up I know I have to go back to proper hip abduction focus for me.

The first exercise is straight leg horizontal hip abduction with the glute acting as the hinge. 

The second exercise is banded hip abduction with an isometric peak hold for 15 seconds.

The third exercise is alternating banded hip abductions while I'm resting on my forearms, after that I get up on my feet and use the bands for alternating hip abduction - extension hybrid moves. 

After this comes the exercise that sucks: the 1-10 reps marathon sets with band around the knees

And it keeps going...how can 10 minutes be so long?!

Face the wall squat with jog intra sets while my cat is looking at yourself in the mirror.

In the jogging I self motivate myself about how it's important to train on my own terms than to train in a way I don't enjoy it.

In the squat sets I use a towel to slide up and down towards the door.

Follow along my sets of 2 minutes jog with squats focusing on range of motion and mobility.

Triceps & Core Action Paralysis Remedy workout.

After warming up I do spider style triceps pushups on my knees superset with overhead skull crushers with a neutral grip.

In between triceps sets I do tall planks with a torso rotation alternating left & right.

I superset the triceps extensions and the planks, then it's time for one arm pushups to a bench with self support to be able to keep going.

As a finisher I do forearm to triceps plank pushups on my knees.

Muscle Yoga Core with no stop!

Muscle yoga requires a lot of focus because it's about mastering the mind with no external mood booster of music, it's silence and it's full focus on discipline! 

In this core workout I situps, boat situps, planks with isometric hip abduction for more oblique work. 

The planks are very advanced, do them on elbows if you need an easier version. 

Later into the workout I do ab press with dumbbell over head with isometric peak holds with slow descent.

After the press I do alternating leg raises and Russian twists and the finisher is the long planks on toes and hands!

Biceps with incline dumbbell curls for 10 minutes session.

I start with alternating biceps curls and do the heavy set first followed by a drop set to keep going.

I keep going with bilateral hammer dumbbell curls until I die, I take a mini pause then rep out alternating hammer dumbbell curls.

Download the Biceps Blast ebook training program in your resources!