THE WORKOUT: SUPERSET THE EXERCISES. COMPLETE 10 REPETITIONS AND 3 SETS.
Warm Up: Body weight walking lunges x 3 minutes. Use this time to warm up the joints and big muscles in your lower body. Try not to worry about how many you’ve done, but instead focus on great form! As you lunge, keep the forward knee over the ankle and really activate the inner thigh muscles, keep the tailbone tucked and belly pulled in, the ribcage lifted and shoulders down, and the back heel off the ground. As you walk and lunge, allow the torso to go straight down rather than lean forward.
- Pro Tip: The wider you lunge, the more glute recruitment you get. The closer you lunge, the more quadriceps recruitment you get.
split lunges w/ hammer curls – Elevate your back leg on a bench. Make sure the forward leg is far enough in front of you so when you lunge straight down, the knee stays over the ankle. Again, keep the tailbone tucked, belly pulled in, ribcage lifted but shoulders down and allow the torso to dip straight down. Hammer curl as you lunge down, and extend your arms as you come up from the lunge.
split pushups – Place one hand on an elevated bench and one hand on the ground. Do 10 with one hand on the ground, then 10 with the other hand on the ground. Shoulders down the back and aligned over the wrists, abs tight, tailbone tucked and press back through the heels (knees optional). Inhale to lower, exhale to press up.
lateral shoulder raises – check out this post
burpees – I think it’s safe to say most of us know burpees! 😉
plie squat w/ wide grip biceps curls – Wider stance, feet and knees at a 45 degree angle. Really focus on keeping the tailbone tucked throughout this exercise and engage the inner and outer thighs fiercely! Roll the shoulders down the back, keep the abs tight. Elbows tucked into the waist, with the arms also at an angle. Curl as you squat down and extend the arms at the same time you extend your legs.
chest fly w/ leg lower – Follow these guidelines to keep the core tight throughout the exercise. Arms and legs lower at the same time on the inhale, and exhale to bring everything back to center.
renegade row – watch this video
overhead triceps extension
bridge w/ a block (hold for 30 seconds each time) +leg lowers w/ a block – Keep in mind the core guidelines
Let me know if you have any questions about this workout! Hope you give it a try!