Lower Body Burn Out

As promised I am coming at ya with a lower body burn for this week. We are doing the same set up as last week, 35 seconds active, 15 seconds hold, and 10 seconds to rest and set up. I hope you are ready to burn and SWEAT.

Grab mat, turn up your pump up music, get some dumbbells if your feeling brave. Lets GO!

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Lunges

  1. Side Lunge Right
    Hold low
  2. Back Lunge Right
    Hold low
  3. Curtsey Lunge Right
    Hold low

REPEAT ON THE LEFT

Squats

  1. Duck Squat
    Hold low
  2. Standard Squat
    Hold low
  3. Pliet Squat
    Hold low

Pilates Legs

  1. Ceiling Stomp : Right
    Hold up
  2. Fire Hydrant : Right
    Hold up
  3. Elbow to Corner Tap : Right
    Hold corner

REPEAT ON LEFT

Glutes

  1. Hip Bridges
    Hold up
  2. Clam : Right
    Hold up
  3. Clam : Left
    Hold up

 

Lower Body AMRAP

 

Hey Hey friends.

Today I present to you, your first workout! The best part is, since you barely need any equipment, you can do this from the comfort of your own home.

You know, in case you need something to do during the apocalyptic blizzard that is going down tonight.

Today we are focusing on the lower body with a 20 minute AMRAP (As Many Rounds As Possible) workout. You can do this with just your body weight the whole time, with light weights in hand throughout, or with weights at the end for the deadlifts (like I did). You will also need a timer. I opted to go barefoot today to sneakily work some other muscles without much extra effort. (Here are ten benefits to trying it out too.)

Turn on your favorite workout playlist, set your timer for twenty minutes and complete as many rounds of ten reps of each of the following exercises until the timer runs out. (You will complete 10 alternating squats, 10 lunge taps, 10 side lunge etc. etc. repeating until 20 minutes is up)

lower-body-amrap.jpg

Here are those moves in more detail:

Alternating Squat to kick back:
With weight in the heels, lower to a squat position , making sure your knees do not go past your toes. Slowly lift up to standing. Keeping your core engaged squeeze your right glute as you lift your right leg. Drop foot back on the floor and repeat motion for the left side. Each side is one rep. Repeat 10 times.

 

 

Lunge tap – right :
With your right foot forward keeping your core engaged, lower into lunge position. Maintain a low lunge while taping your left foot to your ankle 10 times.

 

 

Lunge tap – left :
With your left foot forward keeping your core engaged, lower into lunge position. Maintain a low lunge while taping your right foot to your ankle 10 times.

 

 

Calf Raise :
Begin with your feet flat, lift to tip toes. Lift and lower as close to the ground without touching 10 times.

 

Side lunge to leg lift – right :
Begin standing, step out with your right foot, stick your but back as you bend your right leg, again being carful not to let your knee extend past your toes. As you lift back up, return to standing position and lift your right leg squeezing the glute and hip area. Repeat 10 times.

 

 

Side lunge to leg lift – left:
Begin standing, step out with your left foot, stick your but back as you bend your left leg, again being carful not to let your knee extend past your toes. As you lift back up, return to standing position and lift your left leg squeezing the glute and hip area. Repeat 10 times.

 

Romanian dead lift : 
Standing straight with your feet apart hip width distance and knees soft, slowly bend forward, maintaining a flat back, sticking out your glutes and feeling a stretch in the hamstrings. Pause at the bottom and slowly lift up. Repeat 10 times.

 

 

Repeat everything until the timer runs out.

 

A quick disclaimer, I am only a fitness enthusiast, not a professional. Feel free to comment or email with any questions. I also gladly welcome complaints of sore muscles or requests for more workouts. Happy sweating friends.