Monday 2/27/2023 Bodyweight Blaster: Leg Workout

New 4 week workout phase!!! Let's see how much you can improve if you fully invest for 4 weeks.

For the "tester workout" today, time how long it takes you to complete, as we will retest the same workout in week 4. Tester workouts are an awesome way to track progress and ensure that we are moving forward!

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches

8 EMOM:

1: 10-15 Squat Jumps (or regular squats)

2: :30 sec Superman Hold

*EMOM = every minute on the minute

*Set a timer for 8 minutes. min 1 do 10-15 squat jumps then rest the remainder of the minute. When min 2 starts hold a superman for 30 seconds, the rest 30. You will repeat that 3 more times.

Tester Workout

5 Rounds for Time:

10 Reverse Lunges (weighted if able)

12 Single Leg RDL (Alt legs left, right, left, right)

14 Sit-Ups

*do 5 rounds of the 3 exercises as quickly as you can with good form

*use any type of heavy object from around the house for the lunges and RDLs

*modify sit-ups by subbing crunches if needed

*time how long it takes you to complete and record time in your phone's notes

3 Sets:

8 Single Leg Hip Bridges (each)

:30 sec Split Side Plank (each side)

Lower Body Cool-Down (link)

*5-7 min lower body stretches