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Description

This will be one intense workout for that lower body! Try-sets and Giant sets are present with them rests being the usual length of short. The warm up will get you fired up and the finished will make you sweat! Get ready, for this will be a powerful one.


Exercises

Set 1: 1 round
1 2 Burpees
Effort: Moderate
1 2 Burpees
45 seconds
Ankle Flips
Effort: Moderate
Ankle Flips
45 seconds
Jumping Jacks
Effort: Moderate
Jumping Jacks
45 seconds
Seal Jacks
Seal Jacks
45 seconds
Cross Jacks
Cross Jacks
45 seconds
Plyo Jacks
Plyo Jacks
45 seconds

Set 2: 2 rounds
Walking Lunges
Walking Lunges
1 minute
Walking Squats
Walking Squats
45 seconds
Side Lunges
Side Lunges
30 seconds
Side Squats
Side Squats
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
30 seconds

Set 3: 2 rounds
Clockwise Four Square Hops
Clockwise Four Square Hops
1 minute
Counterclockwise Four Square Hops
Counterclockwise Four Square Hops
1 minute
4-Square Single Leg Hops
4-Square Single Leg Hops
1 minute
Rest
Rest
30 seconds

Set 4: 2 rounds
Squat Front Kicks
Effort: Vigorous
Squat Front Kicks
1 minute
Squat Side Kicks
Effort: Vigorous
Squat Side Kicks
45 seconds
Lunges with Knee Lifts
Lunges with Knee Lifts
30 seconds
Back Lunge Kick Jump Switch
Effort: Vigorous
Back Lunge Kick Jump Switch
30 seconds
Rest
Rest
30 seconds

Set 5: 2 rounds
Reverse Lunges
Reverse Lunges
45 seconds
Reverse Lunge to Right Side Lunges
Reverse Lunge to Right Side Lunges
45 seconds
Reverse Lunge to Left Side Lunges
Reverse Lunge to Left Side Lunges
45 seconds
Dynamic Lunges
Dynamic Lunges
45 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Drop Squats
Drop Squats
1 minute
Froggy Jumps
Effort: Vigorous
Froggy Jumps
45 seconds
Curtsy Lunge
Curtsy Lunge
30 seconds
Squat Thrusts
Squat Thrusts
30 seconds
Rest
Rest
30 seconds

Set 7: 2 rounds
Bird Dog
Bird Dog
30 seconds
Donkey Whips
Donkey Whips
30 seconds
Glute Circles
Glute Circles
30 seconds
Glute Combo Kickback
Glute Combo Kickback
30 seconds
Glutes 100
Glutes 100
2 minutes
Rest
Rest
30 seconds

Set 8: 1 round
Left Low Lunge with Clasped Hands
Left Low Lunge with Clasped Hands
25 seconds
Right Low Lunge with Clasped Hands
Right Low Lunge with Clasped Hands
25 seconds
Left Quad Stretch
Left Quad Stretch
25 seconds
Right Quad Stretch
Right Quad Stretch
25 seconds
Left Low Lunge
Left Low Lunge
20 seconds
Right Low Lunge
Right Low Lunge
20 seconds

Workout Discussion

23 Aug
This was intense! Legs were shaking.

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