Lower Body Blast #7
This kick-butt routine will literally kick your booty! And build it at the same time!
Many of the exercises in this routine will work each side of your body independently.
Doing this will help you notice and overcome imbalances. One side of your body is naturally stronger or more stable, and it will often overcompensate for the weaker side, setting you up for potential injury.
Beginners: 1-2 rounds of 8-10 reps
Intermediate: 2-3 rounds of 10-12 reps
Advanced: 4 rounds of 15 reps
You'll Need:
Dumbbells (5+ lbs) or Sandbag
Wall
Resistance Band
Mat
Bench or Chair
Warm-up: 10 Minute Abs
50 sec Butterfly Crunches; rest 10 sec
50 sec Crank Plank Right; rest 10 sec
50 sec Crank Plank Left; rest 10 sec
Repeat sequence 2 more times!
1 min Hundreds
The Workout:
Set 1
8-15 Full Squat
8-15 Side Lunge w/ weight
8-15 Resistance Band Squat (w/ Back Row, opt)
1 min Burpee w/ Alt Knee to Elbow
Set 2
8-15 Pistol Squat, each leg (w/ Resistance Band, opt)
8-15 Sissy Squat (w/ Resistance Band, opt)
8-15 Wall Sit w/ 15 bicep curls, 15 shoulder presses, & 15 alt punches
1 min Lateral Jump Burpee w/ Push-up
Set 3
8-15 Right Side LOL's (full and half)
15 Bridge Hip Thrusts
8-15 Left Side LOL's (full and half)
15 Bridge Hip Thrusts
1 min 2 Jumping Jacks + 2 Star Jumps
Giant Set (opt)
Perform 1 more set of each exercise, omitting cardio intervals