Lower Body Burn
June 22, 2023
Q - Murph
Stretch/Warm-up
Arm circles, good mornings, over the fence (backward and forward), calf raises.
The Thing
1 min - alternating high knee lift (march)
1 min - high knee jog
1 min - butt kicks
30 jacks (feet only)
20 double jacks (2 out, 2 in - feet only)
30 basic jacks
15 deep squats (slow)
30-deep squat pulse (stay low)
15 jump squat (hand reach and touch floor)
20 right-leg calf raise
50 right-leg calf hops
20 left-leg calf raise
50 left-leg calf hops
30 stationary lunges
30 stationary lunge pulse
30-sec stationary lunge pulse right
30-sec stationary lunge pulse left
15 adductor squats (feet and knees together)
30 sec - sumo squat low, raise heels, pulse
8 alternating forward lunges (16 total)
8 alternating forward lunges + 2 squat
(R, L, S, S - 16 total)
1 min wall sit
1 min 4 high knees and 2 squats
1 min butt kicks
1 min in & out (knees to chest, then out)
1 min Russian twist
If time permits
Pax choice or walk the walkway
Stretch
On your own
Quote
“Hold the vision, trust the process.” —Unknown.
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