Thursday 3/9/2023 Bodyweight Blaster: Leg Workout

Throughout our 4-week workout phase, we will gradually increase the intensity and add reps to the workouts to challenge ourselves.

It's like the old saying, "if you do what you've always done, you'll get what you've always gotten."

Lower Body Warm-Up (link)

*5-7 minutes of lower body dynamic stretches

3 Sets:

12 Bulgarian Split Squats (each)

12 Single Leg RDL (each)

*done as a superset

*use a sturdy bench, chair, or sofa for back leg

*these can be done with no weight or use some weighted objects from around the house

Tester Workout

15 minute AMRAP:

12 Squat Jumps

15 Jumping Jacks

12 V-Ups

15 Superman Raises

*AMRAP = as many reps as possible

*for 15 minute rotate through the 4 exercises as many times as possible

*Form comes first but the goal here is speed.

*for lower impact modify squat jump with a regular squat

*in your notes app, record how many rounds and reps you get for reference in week 4

Lower Body Cool-Down (link)

*5-7 min lower body stretches