STEP UPS (4x10)
WEEK 4 DAY 5 - LOWER BODY
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30s
Hold dumbbells in your hands, step one foot on the box or bench and press through your heel to step up, slowly step back down and repeat - you can do all on one side or switch back and forth between legs.
Weight Recommendations:
Beginner: Bodyweight-7lbs
Intermediate: 10-25lbs
Advanced: 30-45+ lbs
*Modification: do this without weights!
Up Next in WEEK 4 DAY 5 - LOWER BODY
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HEEL ELEVATED GOBLET SQUAT (3x12)
Start with your heels slightly elevated on a 1-2" platform, hold a dumbell in front of your chest, and with a narrow stance squat up and down, making sure to keep you chest up, pushing the weight through your quads!
Weight Recommendations:
Beginner: 5-10lbs
Intermediate: 12-30lbs
Advanced: 35-6... -
SUPERSET: GLUTE BRIDGES + JUMP SQUATS
Complete both exercises back to back, with a quick rest after before starting the superset again, 4 rounds total!
Weight Recommendations:
Beginner: 10-15lbs
Intermediate: 20-35lbs
Advanced: 40-70+ lbs -
FINISHER CIRCUIT
Circuit (45 Second work / 20 Second rest) 2x
- Squat 3x pulse calf raise
- Inner leg lifts
- “ opposite side
- Twisting situps
- Hydrant to back kick
- “ opposite side
