Lower Body Blast #1
This workout focuses mainly on lower body moves but includes some upper body moves as well. I like to use the body as a whole, but every now and then I'll really focus on a single movement.
This workout is set up in 3 sets of 3 exercises with a 1-minute cardio interval between each set. If you are short on time or are a beginner, do only 1 round of each set. More advanced athletes can do up to 4 rounds of each set, which will make the entire workout last about 1 hour, depending on how many breaks you take.
You'll need:
Dumbells (4-15+ lbs)
Bench or chair
Stability Ball or Towel
Warm-up: 10-Minute Abs
3 x 50 sec Plank with Alternating Knee Taps; rest 10 sec
3 x 50 sec Right Side Plank with Reach-Throughs; rest 10 sec
3 x 50 sec Left Side Plank with Reach-Throughs; rest 10 sec
1 minute Plank Up-Downs
The Workout
Set 1: Perform 1-4 times in a row with no breaks
10-15 Wide Squats with a Shoulder Press
10-15 Sumo Squat with Alt Elbow to Opposite Knee
10-15 Narrow Squats with a Biceps Curl
1 Minute Jump Rope
Set 2: Perform 1-4 times in a row with no breaks
6-10 Tri-Plane Lunges each leg (1 rep=forward, side, reverse)
10-15 Bench Sit with Front Raise
15-20 Donkey Kicks each leg
1 Minute Mountain Climbers
Set 3: Perform 1-4 times in a row with no breaks
10-15 Straight-Leg Deadlifts
10-15 Hamstring Curls with Ball or Towel
8-15 Three-Way Calf Raise (each way)
1 Minute Burpees
BONUS: Giant Set
Perform 1 set of all 9 exercises with no breaks and no cardio intervals.