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Description

This workout will build your glutes, hamstrings and quads. The focus is to keep the lowering phase of the squats at a slow 4-5 second pace and hold for 2 seconds in the seated position. Use this tempo method to gradually build a stronger lower body for the summer.


Exercises

Set 1: 2 rounds
Butt Kickers
Effort: Moderate
Butt Kickers
30 seconds
Squats
Squats
30 seconds
Jumping Jacks
Jumping Jacks
1 minute
Lunges
Lunges
30 seconds

Set 2: 2 rounds
Drop Squats
Drop Squats
1 minute
Ice Skaters
Effort: Moderate
Ice Skaters
30 seconds
Rest
Rest
30 seconds
Glute Reverse Squats
Glute Reverse Squats
1 minute
Glutes 100
Glutes 100
1 minute
Mountain Climbers
Effort: Moderate
Mountain Climbers
30 seconds
Side Squats
Side Squats
1 minute
Rest
Rest
30 seconds
Jump for Joy
Effort: Moderate
Jump for Joy
30 seconds
Burpees
Effort: Moderate
Burpees
30 seconds

Set 3: 2 rounds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
1 minute
Jumping Jacks
Effort: Vigorous
Jumping Jacks
30 seconds
Traveling Froggy Jumps
Effort: Moderate
Traveling Froggy Jumps
1 minute
Opposite Knee Mountain Climber
Opposite Knee Mountain Climber
30 seconds
Rest
Rest
1 min 30 secs
Floor Bridge
Floor Bridge
1 minute
Ab Choppers
Ab Choppers
1 minute
Bird Dog
Bird Dog
1 minute
Rest
Rest
10 seconds
Plank
Plank
1 minute
C Curve Punches
C Curve Punches
1 minute
Beginner Left Warrior 2
Beginner Left Warrior 2
1 minute
Beginner Right Warrior 2
Beginner Right Warrior 2
1 minute

Set 4: 1 round
Quad Stretches
Quad Stretches
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Thread the Needle Stretch
Thread the Needle Stretch
30 seconds
Wide Leg Stretches
Wide Leg Stretches
20 seconds
Inhale
Inhale
10 seconds
Fist Bumps
Fist Bumps
5 seconds


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