Workout Instructions
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Perform Steps 1 – 3 in succession three times.
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Next perform Steps 4 – 6 in succession three times.
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Last perform Step 7 in succession three times.
STEP 1
Alternating Reverse Lunge
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Keep your weight heavy on your front heel.
STEP 2
Squat Quarter Turn Jump Lunge
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Jumping from a wide squat into a lunge with a quarter turn.
STEP 3
Curtsy Lunge
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You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel.
STEP 4
Lunge Skip
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From a lunge using momentum throw your knee up and forward while using your arms for momenutm.
STEP 5
Stationary Pulse
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From a lunge using momentum throw your knee up and forward while using your arms for momenutm.
STEP 6
Squat Lunge
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Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).
STEP 7
Butt Blaster
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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.
