Intro – Week 3 – Day 2 – Lower Body

Repeat for a total of 4 rounds

Forward Lunge
1. Stand with feet hip-width apart, keep the back straight, shoulders back and core engaged.This is the start position.
2. Take a large step forward and slowly bend both knees. The back knee should be just above the above the floor.
3. Push off the heel of the front foot and go back to the starting position.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Stationary High Knees
1. Start standing with feet hip-distance apart
2. Lift the right knee as high as it will go, raising the opposite arm.
3. From here, quickly switch so the left knee is up before the right foot lands.
4. Continue alternating the knees at a relatively fast pace.

Primary Muscles Worked
Total Body

Bodyweight Calf Raise
1. Stand upright with the core tight and back flat.
2. Keep hands at the side of the body and feet hip distance apart.
3. Keeping tension in the calf muscles, slowly come up to the balls of the feet.
4. Pause at the top of the movement and slowly return to the start position.

Primary Muscles Worked
Calves

Bodyweight Lateral Lunge
1. Stand upright with feet about shoulder-width apart, palms facing inward. This is the start position.
2. Face forward staying as upright as possible. Take a big step out to the side, keeping your foot in line with your knee, while the trailing leg stays straight.
3. Drive the weight through the heel, and bring your leg back to the start position.

Primary Muscles Worked
Adductors, Abductors, Glutes, Quadriceps, & Hamstrings

Donkey Kick
1. Begin on the hands and knees, hands under the shoulders, knees under the hips.This is the start position.
2. Keep the right knee bent at 90 degrees. Flex the foot and lift until the heel is facing the ceiling.
3. From here, hold for 2-3 seconds, then return to the start position, trying not to let the knee touch the mat.

Primary Muscles Worked
Glutes

Fire Hydrant
1. Begin on the hands and knees, hands under the shoulders, knees under the hips.This is the start position.
2. Keep the right knee bent at 90 degrees. Rotate the knee back and away from the midline of the body.
3. From here, return to the start position, then rotate the knee forward and away from the midline of the body.
4. Repeat this movement, alternating from back to front.

Primary Muscles Worked
Glutes

Complete 10-20 Repetitions or 30-45 Seconds

Jump Squat
1. Start with the arms at the sides of the body, feet shoulder width apart, chest up, and back straight.
2. From here, drive the weight into the heels, bend the knees,and sit into the squat position.
3. Pressing with the balls of the feet, jump up as high as possible.
4. Land with the weight back in the heels and knees bent.
5. Immediately repeat the movement.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Repeat for a total of 4 rounds

2019-12-18T19:28:10+00:00