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Description

Main Muscle Groups: Legs & Core


Exercises

Set 1: 1 round
Warm Up Rowing
Resistance: Light
Effort: Moderate
Warm Up Rowing
5 minutes

Set 2: 3 rounds
Seated Leg Press
Weights: Moderate
Effort: Very Hard
Seated Leg Press
15 reps
Rest
Rest
30 seconds

Set 3: 3 rounds
Ball Plank Pikes
Ball Plank Pikes
12 reps
Rest
Rest
30 seconds
Elbow Plank
Elbow Plank
35 seconds

Set 4: 4 rounds
Dumbbell Bench Step Ups
Weights: Heavy
Dumbbell Bench Step Ups
26 reps
Rest
Rest
30 seconds

Set 5: 3 rounds
Ab Curls
Ab Curls
45 seconds
Rest
Rest
30 seconds
Ankle Grabbers
Ankle Grabbers
20 reps

Set 6: 3 rounds
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
20 reps
Rest
Rest
30 seconds

Set 7: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
5 minutes

Set 8: 1 round
Left IT Band Stretch
Left IT Band Stretch
25 seconds
Right IT Band Stretch
Right IT Band Stretch
25 seconds
Rolling Back Stretch
Rolling Back Stretch
15 seconds
Standing Leg Stretches
Standing Leg Stretches
20 seconds
Lean-Over Hamstring and Back Stretch
Lean-Over Hamstring and Back Stretch
10 seconds
Thread the Needle Stretch
Thread the Needle Stretch
20 seconds


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