Fitness Challenge Day 85

Posted by on March 31, 2014

Warm-Up

Take a brisk five minute walk or jog in place for two minutes.

Lying Crossover Knee Stretch

Side Lunge with Side Reach

Lunge & Rock

 

Lower Pull Workout

Three rounds of the following circuit, resting one minute between each circuit.

Squat and Kick (Right) - 20 Reps

Squat and Kick (Left) - 20 Reps

Tap-Down Kick-Lunge (Right) – 20 Reps

Tap-Down Kick-Lunge (Left) – 20 reps

One-Legged Dumbbell Deadlift (Right) – 20 reps

One-Legged Dumbbell Deadlift (Left) -  20 reps

One-Legged Stability Ball Leg Curl (Right) – 10 reps OR do Stability Ball Leg Curl 20 times as a modification.

One-Legged Stability Ball Leg Curl (Left) – 10 reps IF you did the modification, go onto next exercise.

Wide Stiff Legged Deadlift- 10 Reps (Make sure weight is heavy enough that you feel it after ten!)

Lunge Jumps -  30 Total, 15 per Leg

After first time, rest one minute-- then repeat.

After second time, rest one minute-- then repeat again.

After third time go onto cool-down.  If you want to do the circuit a fourth time you can, but do not do it more than four times.

 

Cool-Down

(Hold each stretch for 30 seconds on each side.)

Lying Single Knee Crossover & Shoulder Stretch

Seated Wide Leg Side Bend

Hip Flexor Lunge

 

Disclaimer: Always contact us if you are unsure about how to perform a movement. By attempting the workout above, you are assuming any and all risk that comes with exercising on your own, without trainer supervision. Always make sure you are cleared for exercise by your family physician.

 

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