Workout Instructions
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Perform Steps 1 and 2 in succession three times.
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Next perform Steps 3 and 4 in succession three times.
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Next perform Steps 5 and 6 in succession three times.
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Last perform Steps 7 and 8 in succession three times.
STEP 1
20 – Squat with Dumbbell
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Dig your heels in, push your butt back, keep your chest up and shoulders rolled back. Knees do not go past your toes.
STEP 2
20 – Close Wide Jump Squat
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Start out in a hip width squat, step into a wide squat and step back to center and then the other side.
STEP 3
20 – Jump Lunge
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From a lunge position, heavy on your front heel jump into the next lunge.
STEP 4
20 – Stationary Pulse Lunge
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From a lunge position, with both feet pointing forward and your back heel lifted off the ground. Bend your knees, lowering until both legs form a 90-degree angle. Now pulse.
STEP 5
20 – Squat Curtsy
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Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.
STEP 6
20 – Lateral Bounds
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Heavy on your heels, jumping to the side and staying low and using your arms for momentum.
STEP 7
20 – Straight Leg Dead Lifts
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Tip over feeling a stretch in your hamstrings, keep your back straight and your chest lifted being careful not to hunch over.
STEP 8
20 – Butt Blaster Each Side
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Anchor the handles down on the floor with your hands. Put the band around the middle of your shoe and drive straight back.
Exercise Disclaimer
The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
