Work for the Weekend: Lower Body Blast

Do 30 seconds of each drill. Complete the full set, and rest for 60 seconds or until your heart rate returns to resting. Do this set 2-4 times for a lower body blast.

The Drills:

Sumo Squat
Lunge and Lift (Right)
Air Squat
Burpees
Lunge and Lift (Left)
Alternating Crossback Lunges
Single Leg Squat (Right)
Burpees
Alternating Reverse Lunges
Single Leg Squat (Left)
Squat Hold
Burpees

60 seconds of rest.

The breakdown.

Sumo Squat: Stand with feet hip-width apart, toes turned out, hands at chest level. Bend your legs bringing your hips down to the floor. To return to standing position, dig through your heels engaging your hamstrings, quads, inner thighs and glutes.

Lunge and Lift (right or left side): Stand with feet shoulder-width apart. Step one leg forward and lower at the hips, bending both legs at a 90-degree angle. As you stand, lift the back leg leading with the heel engaging the glute. Lower into a forward lunge to begin the next rep

Air Squat: Stand with feet hip-width apart, toes facing forward, hands at chest level. Bend your legs pushing your butt back parallel to the floor. To return to standing position, dig through your heels engaging your hamstrings, quads and glutes.

Burpees: In pushup position, place your hands underneath your elbows and your elbows directly underneath your shoulders. Jump your feet just behind your hands while keeping your hips low and chest up. Stand up (or for a challenge, jump up) and return to pushup position to begin the next rep.

Alternating Crossback Lunges: Stand with feet shoulder-width apart, hands by your sides. Step one leg diagonally backward into a crossover reverse lunge. Do not lean forward and keep your abs engaged. Step the leg forward to return to starting position to repeat the rep again.

Single Leg Squat (right or left side): Stand with arms by your sides, legs together and a slight bend in both knees. Bring one knee up to the chest, finding your balance on one foot. Squat down so your thigh is parallel to the floor, keeping the weight in your heel. Go down as low as you can while maintaining proper form with an upright chest and flat back. Dig through the heel as you return to stand.

Alternating Reverse Lunges: Stand with feet close together, hands by your sides. Step backward into a lunge, keeping the chest up and knees bent at a 90-degree angle. Return to standing position and repeat the rep on the other side.

Squat Hold: Stand with feet hip-width apart, toes facing forward, hands at chest level. Bend your legs, pushing your butt back parallel to the floor. Hold this position with a relaxed upper body and flexed core.

If your sweet tooth is anything like mine…you best get to work. Happy Halloween! 

Mean Girls

Images via Nike and Break Room Stories.

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