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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.


Printable PDF



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






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