Workout Wednesday ~ Legs & Butt

Our workout for you this week is all about the lower body! We hope you enjoy it!

Workout Wednesday

Warm up:
              Jumping jack
              Side lunges
              Squats
              Jump rope
             
Tabata set #1: 8 Rounds 20s on/10 off (total of 2 rounds per exercise) 
              Squat Jump
              Skate Jump
              Tuck Jump
              Lunge Jumps

Tabata set #2: 8 Rounds 20s on/10 off
              Reverse lunge kicks

Table Top Series: 2 rounds of 30s/side
              Donkey kicks
              Side lifts
              Back lifts
              Arm/Leg pull in

Tabata Set #3: 8 Rounds 20s on/10 off
              Squat to side kick (alternate legs)

2 Rounds of 15 rep sets:
              1-leg squats
              1-leg deadlift

Tabata set #4: 8 Rounds 20s on/10 off
              Box jumps or step ups

2 Rounds of 15 rep sets:
              Bridge with leg lift (15/side)

Cool down nd stretch for 15 minutes

Get Fit For It,

D & K

photos from:

http://www.athleticadvisor.com/injuries/head_back/back_strengthening.htm