Session 13 of 24
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Day 15 – Lower Body

Dynamic Warm Up

Repeat 2 times – 30 seconds per move

Butt Kickers


Hamstring Scoops

Quad Pulls

Knee Pulls

Spiderman Stretch with Rotation

Glute Bridges (Double Leg)

Glute Bridges (Single Leg)

Day 15 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

Deadlift – 15 Reps

Toe Taps – 30 Seconds

Lateral Lunge with Bicep Curl – 15 Reps per leg

Quadruple Weighted Jumping Jacks – 30 Seconds

Circuit 2

Stiff Leg Deadlift into Press – 15 Reps

Jumping Jacks – 30 Seconds

Squat into Arnold Press – 15 Reps

Toe Taps – 30 Seconds

Circuit 3

Bulgarian Squat – 15 Reps

Fake Jump Rope – 30 Seconds

Step Up with Bicep Curl – 15 Reps per leg

Fake Jump Rope – 30 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.


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