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Description

Lower body routine with pre and post stretches and cardio


Exercises

Set 1: 1 round
Good Morning Sunshines
Good Morning Sunshines
20 seconds
Alternating Side Reaches
Alternating Side Reaches
30 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Right Quad Stretch
Right Quad Stretch
20 seconds
Hip Flexor Stretch Right
Hip Flexor Stretch Right
20 seconds
Hip Flexor Stretch Left
Hip Flexor Stretch Left
20 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
20 seconds
Wide Left Leg Stretch
Wide Left Leg Stretch
20 seconds
Center Leg Stretch
Center Leg Stretch
20 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
30 seconds
Lying Torso Twist
Lying Torso Twist
30 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Wall Calf Stretches
Wall Calf Stretches
30 seconds
Rest
Rest
20 seconds

Set 2: 2 rounds
Lateral Leg Lifts
Lateral Leg Lifts
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Gate Swings
Gate Swings
45 seconds
Side Lunges
Side Lunges
45 seconds
Prisoner Squats
Prisoner Squats
45 seconds
Rest
Rest
30 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
45 seconds
Squat Pulses
Squat Pulses
30 seconds
Dragon Squats
Dragon Squats
45 seconds
Sissy Squats
Sissy Squats
45 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Left Leg Squats
Dumbbell Left Leg Squats
45 seconds
Dumbbell Right Leg Squats
Dumbbell Right Leg Squats
45 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
45 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
45 seconds
Dumbbell Squat Jumps
Dumbbell Squat Jumps
45 seconds
Rest
Rest
30 seconds

Set 4: 2 rounds
Glute Combo Kickback
Glute Combo Kickback
45 seconds
Bird Dog
Bird Dog
45 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
45 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Side Plank Dips
Side Plank Dips
45 seconds
Upward Plank
Upward Plank
45 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
45 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
High Knees
High Knees
45 seconds
Mountain Climbers
Mountain Climbers
45 seconds
Knees to Elbows
Knees to Elbows
45 seconds
Jumping Jacks
Jumping Jacks
45 seconds
Butt Kickers
Butt Kickers
45 seconds
Rest
Rest
30 seconds

Set 6: 1 round
Right Quad Stretch
Right Quad Stretch
20 seconds
Left Quad Stretch
Left Quad Stretch
20 seconds
Wall Calf Stretches
Wall Calf Stretches
1 minute
Seated Leg Stretch
Seated Leg Stretch
20 seconds
Pretzel Stretches
Pretzel Stretches
30 seconds
Seated Pigeon Pose
Seated Pigeon Pose
30 seconds
Camel
Camel
20 seconds
Child's Pose
Child's Pose
30 seconds
Corpse
Corpse
30 seconds


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