2.23 Monday | Home

 

For the next 45 minutes, you choose YOU. Show up messy. Show up tired. Just show up.

Warm Up

BODYWEIGHT CARDIO

2 Minutes

Cardio of your choosing

LEG SWINGS

30 seconds Switch halfway

Big loose swings

SEATED HIP OPENERS 90/90

30 seconds

Keep your pockets on the floor as you rotate from side to side

MONSTER WALKS

60 seconds

Band around your ankles

 

Set 1 — 4X

Note- Perform one exercise at a Moderate weight, for controlled quarter pulse reps. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
10 reps 1 1/4 BACK SQUAT
60 seconds Rest

1 1/4 back squat

10 reps Moderate load

Control quarter pulse. Your not working at your heaviest load but a controlled weight

 

Set 2 — 3X

Note- Placing that front foot on a low elevated surface. Hands at your sides with a pair of DBs. Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
8-10 reps KICKSTAND RDL Left Side
20 seconds Rest
8-10 reps KICKSTAND RDL Right Side
60 seconds Rest

KICKSTAND RDL

8-10 reps each leg Heavy load.
Stay on the same leg for all reps.

Shave the weights down to Mid shin. Hips press straight back.

 

Superset 3 — 3X

Note- Perform exercises back to back with 60 seconds rest between rounds. Increase weight if able. Option to anchor one arm during the calf raise to help with balance

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
10 reps LATERAL BENCH STEP UP Right leg
10 reps LATERAL BENCH STEP UP Left leg
12 reps DB CALF RAISE
60 seconds Rest

LATERAL BENCH STEP UP

10 reps Heavy each leg

Pressing into the elevated foot

DB CALF RAISE

12 reps

Press to full extension, hold for a count before lowering. Option to use a machine or hold something for balance

 

Superset 4 — 3X

Note- Perform exercises back to back with little rest. 2 rounds

EQUIPMENT
MINIBAND

EXERCISES
16 reps MINIBAND WEIGHTED SIDE STEPS
12 reps MINIBAND KICKBACK left leg
12 reps MINIBAND KICKBACK right leg
No Rest. 2 rounds

MINIBAND WEIGHTED SIDE STEPS

16 reps Moderate weight

MINIBAND KICKBACK

15 reps each leg

Option to take a slight hinge forward. Select a challenging weight

 

Cooldown

DOWN DOG

30 seconds

Peddle out your heels, exhale as press your chest into the floor.

pigeon

60 seconds switch halfway

The farther the heel from your body the more challenging

childs pose to frogger

30 seconds

Exhale as you press your hips back

SUPINE SPINAL TWIST

60 seconds

Switch halfway

 
Lower Body, Quads & GlutesAngela Fales