Lower Body Strength 3

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Complete 12-15 repetitions of each exercise in Lower Body Circuit 1, and then repeat the entire circuit 3-4 times. Move on to Lower Body Circuit 2, completing 12-15 repetitions of each exercise and repeating the entire circuit 3-4 times. Take 30-60 seconds rest between each full circuit repetition. To increase intensity and resistance, feel free to add weight to any of the non-jumping exercises.

WARM-UP
woman demonstrating hip flexor release female demonstrating jogging
female demonstrating lateral lunge jumps female demonstrating 2 kick + 1 squat

 

CIRCUIT 1
EXERCISES AND MODIFICATIONS
Perform 12-15 repetitions of each exercise (use modification if needed) in circuit 1.
Rest for 30-60 seconds after each full circuit, then repeat the circuit 3-4 times.
female demonstrating lateral to curtsy lunge female demonstrating modified lateral to curtsy lunge
female demonstrating deep squat to lateral leg lift female demonstrating modified deep squat to lateral leg lift
female demonstrating split squat hop female demonstrating modified ​​split squat hop

 

CIRCUIT 2
EXERCISES AND MODIFICATIONS
Perform 12-15 repetitions of each exercise (use modification if needed) in circuit 2.
Rest for 30-60 seconds after each full circuit, then repeat the circuit 3-4 times.
female demonstrating single leg glute lift female demonstrating modified single leg glute lift
female demonstrating reverse lunge + knee drive female demonstrating modified reverse lunge + knee drive
female demonstrating squat jumps female demonstrating modified squat jumps

 

COOL-DOWN
female demonstrating lateral lunges female demonstrating calf stretches
female demonstrating quadricep stretches female demonstrating slow spider lunge

 

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