LOWER BODY.

WORK OUT 1: LOWER BODY WORK OUT

3-5 SETS
01:00 MIN WALL SIT
10-15 REPS FLOOR TOWEL HAMSTRING CURLS
10-15 REPS BULGARIAN SPLIT SQUAT (EACH SIDE)
10-15 TALL STANDING GLUTE HAM RAISES
1:00 MIN FIRE HYDRANTS EACH SIDE

* 1:00 MIN RUST NA ELKE SET

WORK OUT 2: BOOTY WORKOUT

3 ROUNDS (:45 SEC WORK / :15 SEC REST)
:45 SEC BANDED DONKEY KICKS
:45 SEC BANDED SIDE STEP
:45 SEC BANDED BACK STEP LUNGE INTO KNEE RAISE
:45 SEC BANDED LYING HIP ABDUCTIONS
:45 SEC BANDED HIP BRIDGES

 

WORK OUT 3: LEG & BOOTY WORKOUT

 

5 ROUNDS FOR MAX REPS (:30 SEC WORK/:10 SEC REST)
:30 SEC AIR SQUATS
:30 FEET ELEVATED HIP BRIDGES
:30 ALT.CURTSY SQUATS
:30 TALL KNEELING INTO STANDING
:30 ALTERNATING LUNGES 

* 10 SEC REST BETWEEN EXERCISES, 1:00 MIN REST AFTER FULL ROUND
* GO FOR MAX REPS DURING THE :30 SEC, BUT FOCUS ON QUALITY OF MOVEMENT

WORK OUT 4: CONDITION CORE & LEG

10 BURPEES

10 BURPEES
20 QUADRUPPED ALTERNATING SHOULDER TAPS

10 BURPEES
20 QUADRUPPED ALTERNATING SHOULDER TAPS
50 ALTERNATING BACK STEP LUNGES

10 BURPEES
20 QUADRUPPED ALTERNATING SHOULDER TAPS
50 ALTERNATING BACK STEP LUNGES
100 SIT UPS

10 BURPEES
20 QUADRUPPED ALTERNATING SHOULDER TAPS
50 ALTERNATING BACK STEP LUNGES
100 SIT UPS
150 AIR SQUATS

WORK OUT 5: BOOTY & ABS

5 ROUNDS FOR MAX REPS (:30 SEC WORK/:10 SEC REST)
TALL PLANK TOWEL KNEES TO CHEST
SLIDING SIDE LUNGE INTO REVERSE LUNGE
HALF V-UPS
1 1/4 SPLIT LUNGES
ELBOW PLANK BANDED LEG LIFTS