Day 1 – Lower Body

Warm Up

Perform for 10 minutes.

Butt Kickers

Knee Pulls

Frankensteins

Spiderman Stretch with Rotation

Hamstring Scoops

Glute Bridges (Double Leg)

Quad Pulls

Glute Bridges (Single Leg)

Perform each superset 3 times before moving on to the next superset.

Reps are given per set order.

For example, Barbell Squats – 15, 15, 12 reps means that set 1 and 2 are 15 reps and set 3 is 12 reps.

Front Squat – 15, 12, 12 Reps

Hip Thrust – 15, 12, 12 Reps

Side Lunges – 15, 12, 12 Reps

Alternating Step Ups (Bodyweight) – 15, 12, 12 Reps

Bench Get Ups – 15, 12, 12 Reps

Football Squats – 15, 12, 12 Reps

Reverse Lunges – 15, 12, 12 Reps

Glute Bridge – 15, 12, 12 Reps

Following your workout, perform 25-30 minutes of steady cardio.

Choose from one of the following:

Stairmaster

Elliptical

Spinning Bike

Foam roll and stretch