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lower body

Workout: Leg & Cardio Blaster

Time: 45 minutes

Equipment Needed: Dumbbells, Bench / Chair, and a Stopwatch

Warm Up: 5 - 10 minutes

Circuit #1:

Perform 5 rounds for time with the following exercises with limited rest until the time is up.

  • 5 Pistol Squats Per Side - negatives only and modify over a bench if needed

  • 10 Dips

  • 15 Double-Unders - attempts count as reps

Rest 2 - 4 minutes

Circuit #2:

Complete 3 sets of the following exercises.

  • 30 seconds 1-Legged Deadlifts - left

  • 30 seconds 1-Legged Deadlifts - right

  • 30 seconds Russian Twists

  • 30 seconds Mountain Jumpers

  • 30 seconds Rest

Recovery: 100 m Farmers Walk 

Rest as Needed.

¼ mile Recovery Jog

Circuit #3:

Complete 3 sets of the following exercises.

  • 30 seconds Lateral Lunges - left

  • 30 seconds Lateral Lunges - right

  • 30 seconds Woodchops - 15 seconds each side

  • 30 seconds Inchworms

  • 30 seconds Rest

Circuit #4:

Complete 3 sets of the following exercises.

  • 30 seconds Abduction - each side

  • 30 seconds Fire Hydrants - each side

  • 30 seconds Donkey Kicks - each side

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by photology2000

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Workout: Short Shorts!

Time: Box / Bench, Dumbbells, & a Stopwatch

Equipment Needed: 45 - 60 minutes

Warm Up: 5 - 10 minutes

Exercise #1:

Perform the following 4 exercises for 7 reps each for 6 minutes

  • 7 Pisoner Squats

  • Plank with 7 Butt Kicks - each side

  • 7 Jumping Jacks

  • 7 Elbows to Knee

Rest

Exercise #2:

Perform the following sets as stated below. Be sure to repeat to perform the exercises on BOTH sides! Follow a Tabata style set of Jump Squats in the first set and Box Jumps in the second set.

Set #1:

  • 30 seconds Stationary Lunge with Bicep Curls - left leg

  • 30 seconds Reverse Lunges with Overhead Hold - left leg

  • 30 seconds Lateral Lunges with Bicep Curls - left leg

  • 30 seconds Quick / Pulse Lunge Weight in Hands by Side - left leg

  • 30 seconds Lateral Squat Leg Lift Weight in Hands in Front of Chest - left leg

  • 30 seconds Rest

  • Tabata Style: Repeat for 8 sets - 4 minutes total

    • 20 seconds Jump Squats

    • 10 seconds Rest

REPEAT the entire set above on the right leg!

Set #2:

  • 30 seconds Split Lunges with Foot on Bench - left leg

  • 30 seconds Regular Step-Ups - left leg leads

  • 30 seconds Step-Ups (where one leg stays on the bench while the other one goes up and down onto the bench) - left leg

  • 30 seconds Lunge into Step-Up and Knee Lift - left leg

  • 30 seconds Rest

  • Tabata Style: Repeat for 8 sets - 4 minutes total

    • 20 seconds Box Jumps (modify with Step-Ups as needed)

    • 10 seconds Rest

REPEAT the entire set above on the right leg!

Finisher:

Perform 30 seconds of each for 2-3 sets.

  • 30 seconds Spiderman

  • 30 seconds Plank

  • 30 seconds Sea Turtles

  • 30 seconds Mountain Climbers

  • 30 seconds Rest

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by littlehenrabit from Getty Images 

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