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Description

Try this lower body circuit that will get your legs working and heart pumping! Timing is 45 seconds of work with 15 seconds of active rest/recovery. Repeat the circuit 3 times resting 30 seconds in between sets. Warm up should be 5-8 minutes long and include dynamic stretching and slowing elevating your heart rate. Cool down needs to gradually bring down your heart rate and is a must! Be sure when doing squats and lunges to keep your chest open, back straight and knee behind your toe. Any jumping movement roll down through the balls of your feel then heels (soften your knees.) Eyes are forward.


Exercises

Set 1: 1 round
Warm Up
10 minutes
Jumping Lunges
Effort: Moderate
Jumping Lunges
45 seconds
Recovery
Recovery
15 seconds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Recovery
Recovery
15 seconds
Weights: Moderate
Effort: Moderate
BOSU Bridge
45 seconds
Recovery
Recovery
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Recovery
Recovery
15 seconds
Squat Jumps
Squat Jumps
45 seconds
Recovery
Recovery
15 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Jumping Lunges
Effort: Moderate
Jumping Lunges
45 seconds
Recovery
Recovery
15 seconds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Recovery
Recovery
15 seconds
Weights: Moderate
Effort: Moderate
BOSU Bridge
45 seconds
Recovery
Recovery
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Recovery
Recovery
15 seconds
Squat Jumps
Squat Jumps
45 seconds
Recovery
Recovery
15 seconds
Rest
Rest
30 seconds

Set 3: 1 round
Jumping Lunges
Effort: Moderate
Jumping Lunges
45 seconds
Recovery
Recovery
15 seconds
Weighted Sumo Squats
Weighted Sumo Squats
45 seconds
Recovery
Recovery
15 seconds
Weights: Moderate
Effort: Moderate
BOSU Bridge
45 seconds
Recovery
Recovery
15 seconds
Alternating Fire Hydrants
Alternating Fire Hydrants
45 seconds
Recovery
Recovery
15 seconds
Squat Jumps
Squat Jumps
45 seconds
Recovery
Recovery
15 seconds
Cool-Down Walk
Effort: Light
Cool-Down Walk
1 minute


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