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 – 12, 10, 8, 6 reps means set 1 is 12 reps, set 2 is 10 reps, set 3 is 8 reps, and set 4 is 6 reps.

Barbell Pause Squat (4 Second Hold) – 12, 10, 8, 6 Reps

Squat Plank Out – 12, 10, 8, 6 Reps

Pause Lunges (2 Second Hold) – 12, 10, 8, 6 Reps

Hip Thrusts – 12, 10, 8, 6 Reps

Step Up into Reverse Lunge – 12, 10, 8, 6 Reps

Side Skis – 12, 10, 8, 6 Reps

Bulgarian Pause Squats (2 Second Hold) – 12, 10, 8, 6 Reps

One Leg Glute Bridge – 12, 10, 8, 6 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