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Lower Body Burnout

April 05, 2015 2 min read

Ready to feel your lower body burn? Try this on for size! You can do these four exercises as their own workout or add them to another for an awesome finisher! What you need:  The low down:  50 secs of work, 10 sec rest. Go for 2 + rounds!

Cross Jacks

[caption id="attachment_69964" align="alignnone" width="800"]Start in pencil position Start in pencil position[/caption] [caption id="attachment_69965" align="alignnone" width="800"]Jump your feet apart, just like a normal jumping jack Jump your feet apart, just like a normal jumping jack[/caption] [caption id="attachment_69966" align="alignnone" width="800"]Jump back, crossing one foot in front of the other. Squeeze your butt, thighs and core! Jump back, crossing one foot in front of the other. Squeeze your butt, thighs and core![/caption] [caption id="attachment_69967" align="alignnone" width="800"]Jump your feet back out. Repeat crossing other foot in front. Jump your feet back out. Repeat crossing other foot in front.[/caption]

Squat Kicks

[caption id="attachment_69968" align="alignnone" width="800"]Squat as low as you can, keeping heels rooted into the floor. TIP: If you don't have a HIIT bar you can do this with bodyweight or free weights! Just remember to challenge yourself Squat as low as you can, keeping heels rooted into the floor. TIP: If you don't have a HIIT bar you can do this with bodyweight or free weights! Just remember to challenge yourself[/caption] [caption id="attachment_69969" align="alignnone" width="800"]Press through your heels to standing, lifting one leg, foot flexed and with control as high as you can Press through your heels to standing, lifting one leg, foot flexed and with control as high as you can[/caption] [caption id="attachment_69970" align="alignnone" width="800"]Lower with control back to a deep squat Lower with control back to a deep squat[/caption] [caption id="attachment_69971" align="alignnone" width="800"]Repeat with other leg Repeat with other leg[/caption]

Side Lunge Knee Ups - 50 sec per side!

[caption id="attachment_69972" align="alignnone" width="800"]Begin with one leg lifted, engaging your core and standing up straight Begin with one leg lifted, engaging your core and standing up straight[/caption] [caption id="attachment_69973" align="alignnone" width="800"]Squat low on your supporting leg, skimming your other foot along the floor TIP: The key is to not put any weight on the extended leg! Make sure your supporting heel stays on the ground Squat low on your supporting leg, skimming your other foot along the floor TIP: The key is to not put any weight on the extended leg! Make sure your supporting heel stays on the ground[/caption] [caption id="attachment_69974" align="alignnone" width="800"]With control, come back to knee up standing position. With control, come back to knee up standing position.[/caption]

Squat Jump Lunge Rotation

[caption id="attachment_69975" align="alignnone" width="800"]Jump to a low lunge position facing the left wall Jump to a low lunge position facing the left wall[/caption] [caption id="attachment_69976" align="alignnone" width="800"]Jump from your lunge to face the front, landing feet together Jump from your lunge to face the front, landing feet together[/caption] [caption id="attachment_69978" align="alignnone" width="800"]Jump out to a low squat position Jump out to a low squat position[/caption] [caption id="attachment_69976" align="alignnone" width="800"]Jump your feet back together Jump your feet back together[/caption] [caption id="attachment_69981" align="alignnone" width="800"]Jump to a low lunge facing the opposite wall. Repeat moving back to centre Jump to a low lunge facing the opposite wall. Repeat moving back to centre.[/caption]  

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