Session 1 of 24
In Progress

Day 1 – Lower Body

KaLinda May 11, 2022

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Butt Kickers

Frankensteins

Hamstring Scoops

Quad Pulls

Knee Pulls

Spiderman Stretch with Rotation

Glute Bridges (Double Leg)

Glute Bridges (Single Leg)

Day 1 Demonstration Video - Lower Body

Each circuit is divided into 4 exercises.

Complete all exercises back to back before taking a full 90 rest.

Repeat each circuit 3 times before moving on to the next circuit.

Pick a resistance weight that challenges you within the given repetitions.

The last few reps of your strength exercises should be extremely challenging to complete.

Circuit 1

Goblet Squats – 15 Reps

Football Squats – 10 Seconds

Squat with Bicep Curl – 15 Reps

Football Squats – 10 Seconds

Circuit 2

Lunges with Hammer Curl into Press – 15 Reps

Weighted Jumping Jacks – 10 Seconds

Lunges with Bicep Curl – 15 Reps

Weighted Jumping Jacks – 10 Seconds

Circuit 3

Alternating Step Ups – 15 Reps

Football Squats – 10 Seconds

Squat with Transverse Punch – 15 Reps

Weighted Jumping Jacks – 10 Seconds

Foam Rolling and Stretching

After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.