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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. 

 

Printable PDF

 

 

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