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Description

Cardio warmup Legs burn out! Core attack. Cool down.


Exercises

Set 1: 1 round
Treadmill Walk
Effort: Moderate
Treadmill Walk
5 minutes

Set 2: 3 rounds
Quad Stretches
Quad Stretches
30 seconds
Hamstring Stretches
Hamstring Stretches
30 seconds
Left Hip Flexor Stretch
Left Hip Flexor Stretch
30 seconds
Right Hip Flexor Stretch
Right Hip Flexor Stretch
30 seconds

Set 3: 1 round
Rest
Rest
4 minutes

Set 4: 3 rounds
Dumbbell Squats
Weights: Moderate
Dumbbell Squats
12 reps
Weighted Sumo Squat
Weights: Heavy
Weighted Sumo Squat
12 reps
Bulgarian Split Squats
Bulgarian Split Squats
12 reps
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
12 reps
Alternating Kettlebell Swings
Weights: Moderate
Alternating Kettlebell Swings
1 minute

Set 5: 3 rounds
Ball Crunches
Ball Crunches
12 reps
Ball Pullover with Side Rotation
Weights: Light
Ball Pullover with Side Rotation
12 reps
Knee ups on Ball
Knee ups on Ball
12 reps
Cross Body Crunches
Cross Body Crunches
12 reps
Cross Leg Sit Ups
Cross Leg Sit Ups
12 reps

Set 6: 2 rounds
Lengthening Stretches
2 minutes

Set 7: 1 round
Treadmill Moderate Jog
Effort: Moderate
Treadmill Moderate Jog
5 minutes


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