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