Episode 10: Lower Body Burn | Breakdown

Do each exercise for 50 seconds and then rest for 10 seconds.  Go at least 3 rounds!!

1. Bike

Add resistance to feel like you’re going up a mountain.  If you don’t have a bike or other piece of cardio equipment (treadmill, stair master, elliptical, etc), then sub in burpees, high knees or skipping rope.

2. Single Leg Mountain Climber + Curl (R)

Start in plank with your right foot on a glider (towel or paper plate) and your left foot elevated – keep your left foot elevated the entire time while in plank.  Pull your right knee into your chest and then extend it back out to plank.  Do that 4 times.  After the 4th rep, come up into a lunge with your right leg forward and left leg back.  With weights in hands, do 4 bicep curls.  Return to plank and repeat.

3. Walking Plank Jacks

Start in plank – move laterally two paces to the right (move your right hand and right foot at the same time), then do two plank jacks (hop your feet wide, hop your feet back together – that’s one plank jack).  After you complete the two plank jacks, move laterally to the left two paces and then do two plank jacks.

4. Single Leg Mountain Climber + Fly (L)

Start in plank with your left foot on a glider (towel or paper plate) and your right foot elevated – keep your right foot elevated the entire time while in plank.  Pull your left knee into your chest and then extend it back out to plank.  Do that 4 times.  After the 4th rep, come up into a lunge with your left leg forward and right leg back.  With weights in hands, do 4 back flys.  Return to plank and repeat.

Burnout:

1.  Lunge + Leg Lift (R)

Start standing with weights in your hands.  Your left arm should be straight up and your right arm out to the right side.  Lunge back with your left leg, return to standing and guide your right leg straight up – lock your leg out, don’t bend your knee!  As you lift your right leg, lower your left arm to meet your leg in the middle.  Lift your arm back overhead and lower your leg back down.  Repeat.

2. Slider Lunges (R)

Start standing with the weighted bar resting on your shoulders and a slider under your left foot.  Bend your right leg as you slide your left foot straight back.  Return to standing.  Bend your right leg as you slide your left leg out to the side.  Return to standing.  Repeat.

3. Lunge + Leg Lift (L)

Start standing with weights in your hands.  Your right arm should be straight up and your left arm out to the left side.  Lunge back with your right leg, return to standing and guide your left leg straight up – lock your leg out, don’t bend your knee!  As you lift your left leg, lower your right arm to meet your leg in the middle.  Lift your arm back overhead and lower your leg back down.  Repeat.

4. Slider Lunges (L)

Start standing with the weighted bar resting on your shoulders and a slider under your right foot.  Bend your left leg as you slide your right foot straight back.  Return to standing.  Bend your left leg as you slide your right leg out to the side.  Return to standing.  Repeat.

5. Kneeling Quad Burner

Start kneeling on your knees.  Your shins should be resting on the ground, your glutes pinched and your hips stacked over your knees.  Keeping a straight line from your head to your knees, lean back as far as possible and hold it!