4-7-20 lower body focus conditioning

Workout

4 rounds of the following:

  • 30 secs burpees
  • 15 air squats or DB stiff leg deadlifts (choose squats if your hamstrings are sore from Monday's work)
  • 12 Bulgarian split squats (6 each side)
  • 30 sec broad jump
  • 15 hip thrusters
  • 12 jumping lunges or jump squats
  • 30 sec squat pulses (or level up and go max reps)

Then:

  • 5 min plank
    each time you break, do 30 banded abductors
    *scale this to 2 min plank if needed

End with, tabata abs & booty 4 rounds 30 secs work/10 secs rest of:

  • weight sit up to russian twist
  • banded fire hydrant to donkey kick (alternate legs each round)
  • around the world leg lift

 


Leave a comment

Please note, comments must be approved before they are published

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.


You may also like