9.19 Friday | Home

 

We’ve got high volume, scale your weight or drop the weights entirely but keep with the written reps.

Warm Up

BOdyweight cardio warm up

2 Minutes

Feel free to alternate between bodyweight movements of your choosing

LOW LUNGE CROSSBODY TWIST

30 seconds Alt legs

Alternate legs and rotations in your torso

DEEP SQUAT + HAMSTRING STRETCH

30 seconds

Inhale at the bottom of the squat, exhale as you extend your hips up.

MINIBAND SQUAT + SIDE STEP

60 seconds

Sit low into a squat, step to the side creating as much resistance in the band as able.

 

Superset 1 — 3X

Note- Perform movements back to back. Resting 60 seconds after each round.

EQUIPMENT
DUMBBELLS

EXERCISES
10-15 reps SQUATS
4 reps 3 IN 1 LUNGE
60 seconds Rest

SQUAT

10-15 reps Heavy
I’ll use 30-40lb DBs

Alternative-Goblet Squat

3 IN 1 LUNGE

4 reps each leg
I’ll use 25lb DBs

Long stride, step into a short stride, back out to long= 1 rep

 

Superset 2 — 3X

Note- Perform 3 rounds, resting 30 seconds after each round.

EQUIPMENT
DUMBBELLS
MAT

EXERCISES
12 reps STATIC ALT LATERAL LUNGE
16-20 reps LUNGE PULSES each leg
30 seconds Rest

STATIC ALT. LATERAL LUNGE

12 reps Heavy
I’ll use a 30lb DBs

Options to hold the weights down between your legs

LUNGE PULSES

16-20 reps

Perform tight pulses keeping that back knee close to the floor

 

Circuit 3 — 3X

Note- Perform exercises, one after another, resting 30 seconds. Repeat 3 rounds. Quick reps!

EQUIPMENT
DUMBBELLS
MINIBAND

EXERCISES
12 reps SUMO DEADLIFT
20 reps REVERSE DUCK WALK
30 seconds Rest

SUMO DEADLIFT DB

12 reps Moderate
I’ll hold a pair of 30lb DBs

REV DUCK WALK

20 reps count each step

Sitting low into a squat, step back creating as much resistance in the band as able.

 


Burnout 100 Rep Challenge — 1X

Note- Perform 100 reps. Rest as needed. Rest as needed but keep it minimal.

EQUIPMENT
MINIBAND

EXERCISES
100 reps MINIBAND WALL SIT ABDUCTIONS

MINIBAND WALL SIT ABDUCTIONS

100 reps count each abduction

Drive your knees out. Slowly with control, bring back to neutral position. Repeat

 

Cooldown

STANDING QUAD STRETCH

30 seconds

DOWN DOG

30 seconds

PIGEON

60 seconds each leg

KNEELING HAMSTRING STRETCH

30 seconds each leg

 
Lower Body, Quad FocusedAngela Fales