Advanced with Equipment – Week 8 – Day 2 – Lower Body

Repeat for a total of 5 rounds

Dumbbell Step-Up To Reverse Lunge
1. Begin with a box of an appropriate height 1-2 feet away on the floor. Stand with the feet hip-width apart, arms by the sides with dumbbells in hands. This is the start position.
2. Use the left leg to step up onto the elevated surface, placing the full foot on the surface with toes pointing forward. Maintaining balance, push through the heel of the left foot (on the elevated surface) and simultaneously lift the right leg off the floor, driving the right knee toward the chest.
3. From here, move the right leg (raised leg) back to the start position. Step back with the left foot, extending the leg so that it is one full foot behind the step.
4. Keeping the torso upright, bend both knees and step the left leg back into a reverse lunge.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Dumbbell Step-Up To Front Kick
1. Begin with a box of an appropriate height 1-2 feet away on the floor. Stand with the feet hip-width apart, arms by the sides with dumbbells in hands. This is the start position.
2. Maintaining balance, use the left leg to step up onto the elevated surface, pushing through the heel of the left foot.
3. From here, lift the right leg off the floor and extend it in front of the hip line while flexing the right foot.
4. Reverse this movement to step down off the box.
*This can be done without dumbbells

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Kettlebell Swing
1. Begin standing upright with the Kettlebell in both hands, palms facing the thighs, feet hip-width apart, chest up, and shoulders back. This is the start position.
2. Hinge at the hips to bring the chest parallel to the floor.
3. From here, swing the kettlebell back and behind the knees, then swing the kettlebell back through the knees, thrusting the hips forward, squeezing the glutes, and standing upright. *At the top of the swing, the kettlebell should go no higher than chest level.
2. Immediately repeat the movement.

Primary Muscles Worked
Glutes & Hamstrings

Dumbbell Reverse Lunge to Knee Drive
1. Choose desired weight of dumbbells, then begin standing with the feet shoulder-width apart. Take one big step backwards with the right leg into a deep lunge and pause for a moment.
2. From here, drive the right leg up towards the chest into a knee raise, straightening the standing (left) leg.
3. With the right knee elevated, immediately step back into the reverse lunge to repeat the movement.
4. Remain on the same leg until the repetitions are complete.

Primary Muscles Worked
Core

Weighted Forward Lunge Twist
1. Choose desired weight of kettlebell, medicine ball, or dumbbell. Stand with feet hip-width apart, holding the weight in front of the chest. This is the start position.
2. Take a large step forward and slowly bend both knees. The back knee should be just above the floor.
3. From this position, use the weight to twist the torso toward the front leg.
4. Return the weight back to the chest, push off the heel of the front foot, then go back to the start position.

Primary Muscles Worked
Quadriceps, Glutes, Hamstrings, & Core

Box Jump
1. Begin with a box of an appropriate height 1-2 feet away on the floor. Facing the box, stand with the feet hip to shoulder width apart. This is the start position.
2. Bend both knees, and sit into the squat position in preparation for jumping.
3. Extending through the hips, knees, and balls of the feet, jump as high as possible using the arms to propel forward and up.
4. Land softly on the box with the knees bent, absorbing the impact through the legs.
5. Step down one leg at a time to return to the start position.
6. Immediately repeat the movement.

Primary Muscles Worked
Quadriceps, Glutes, & Hamstrings

Repeat for a total of 5 rounds

2019-12-17T16:45:15+00:00