Lower Body Blast #4
This workout is focusing more on movement and not just lifting heavy weights.
That doesn't mean that it's going to be easy, but it will be effective and help your body learn to move
better with a full range of motion.
Beginner: 1-2 rounds of 8-10 reps per exercise
Intermediate: 2-3 rounds of 10-12 reps
Advanced: 4 rounds of 15 reps
You'll Need:
Dumbbells (5-20+ lbs)
Bench or Stabillity Ball
Resistance Band
Warm-up: 10-Minute Abs
45 sec Butterfly Crunches
15 sec rest
45 sec Crank Plank Right
15 sec rest
45 sec Crank Plank Left
15 sec rest; Repeat sequence 2 more times!
1 min Hundreds
The Workout
Set 1: Perform 1-4 times in a row
8-15 each leg Split Lunge with Weight
8-15 each leg Side Lunge with Weight
8-15 total Squats (with Back Row is Optional)
1 Min Cardio Interval: Burpee with Alt. Knee to Elbow
Set 2: Perform 1-4 times in a row
8-15 total Pistol Squat
8-15 total Sissy Squat
Wall Sit with 8-15 each: Bicep Curls, Shoulder Pressess, alt Punches
1 Min Cardio Interval: Lateral Jump Burpee w/ Push-up
Set 3: Perform 1-4 times in a row
8-15 Right Side L's & O's
8-15 Left Side L's & O's
10-20 Bridge Hip Thrusts
1 min Cardio Interval: 2 Jumping Jacks + 2 Star Jumps
BONUS: Giant Set
Repeat from the top and perform one set of all 9 exercises.
**Omit Cardio Intervals