Session 13 of 57
In Progress

Day 1 – Lower Body

KaLinda May 20, 2022

Warm Up

Perform for 10 minutes.

Butt Kickers

Knee Pulls

Frankensteins

Spiderman Stretch with Rotation

Hamstring Scoops

Glute Bridges (Double Leg)

Quad Pulls

Glute Bridges (Single Leg)

Day 1 Demonstration Video

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 15, 15, 12 Reps means that sets 1 and 2 are 15 reps and set 3 is 12.

Circuit 1

Barbell Squat – 15, 15, 12 Reps

Wall Sit – 20 Seconds

Circuit 2

Forward Lunge – 15, 15, 12 Reps

Hip Thrust – 20 Seconds

Circuit 3

Alternating Step Ups – 15, 15, 12 Reps

Glute Bridge – 20 Seconds

Circuit 4

Bulgarian Squats – 15, 15, 12 Reps

Football Squats – 20 Seconds

CARDIO SCHEDULE

Following your workout, perform 25-30 minutes of steady cardio.

Choose from the following:

Stairmaster

Elliptical

Spinning Bike

Treadmill

Jog / Running Outside

Jump Rope

Rowing Machine

Post Workout Recovery

Foam roll and stretch