Time_32x32 25:00    Intensity_moderate_32x32 Moderate    Target_32x32 Lower Body    Ic_workout_dumbbell_32x32 Dumbbells
Get ready to acquire some strong, but stable legs! This lower body workout focuses on two major goals: leg strength and joint stability. This workout consists of a leg strength exercise, alternated with a stability exercise to promote joint integrity. The only equipment needed is a pair (or pairs) of moderate to heavy weighted dumbbells, and a box or chair to elevate one foot 12-18 inches off the floor.

Exercises

1 round of:
Prisoner Squats
Prisoner Squats

1 minute
High Knee Pulls
High Knee Pulls

50 seconds
Rest
Rest

10 seconds
Reverse Lunges
Reverse Lunges

1 minute
Side Cross Kicks
Side Cross Kicks

50 seconds
Rest
Rest

10 seconds
Dragon Squats
Dragon Squats

1 minute
The Heisman Shuffle
The Heisman Shuffle

50 seconds
Rest
Rest

20 seconds

2 rounds of:
Horizontal Goblet Squats
Horizontal Goblet Squats

1 minute
Rest
Rest

10 seconds
3 Point Touches
3 Point Touches

1 minute
Rest
Rest

10 seconds
Dumbbell Lunges
Dumbbell Lunges

1 minute
Rest
Rest

10 seconds
Single Lateral Hops to Stabilization
Single Lateral Hops to Stabilization

1 minute
Rest
Rest

10 seconds
Dumbbell Squats
Dumbbell Squats

1 minute
Rest
Rest

10 seconds
Ice Skaters
Ice Skaters

1 minute
Rest
Rest

10 seconds
Right Bulgarian Split Squats with Dumbbells
Right Bulgarian Split Squats with Dumbbells

1 minute
Transition
Transition

5 seconds
Left Bulgarian Split Squats with Dumbbells
Left Bulgarian Split Squats with Dumbbells

1 minute
Rest
Rest

20 seconds

Appears In


Workout Discussion

24 Feb
Love it! Lots of energy!!

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