DAY 4

INTRO TO STRENGTH

WITH JESSIE / 20 MINUTES

If your lower half is still sore, you’re doing it right. We’ll hit the lower body hard again with this class by incorporating traditional moves with a twist. You’ll get a thorough, effective lower half workout in just 45 quick minutes and learn some new moves along the way to wake up muscles you might not even know existed.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Deep Squats
45 seconds

Inchworms
45 seconds

Side Bends
45 seconds

Lunge with Rotations
45 seconds

CIRCUIT

Squat to Sumo Squat
45 seconds x 3 sets

In a matter of minutes, you’ll target a ton of big muscles in your lower body thanks to this combo move. In the squat to sumo squat, you’ll transition from a standard squat, which works your hamstrings, glutes, quads and core, to a sumo squat, which hits the same muscles but also your inner thighs and even more glute muscles.

Reverse Lunge with Pulse
45 seconds x 3 sets

In the last lower body class, you worked front lunges but these reverse lunges work your legs in a different way. Reverse lunges focus on the hamstrings and glute max to help you build a strong, developed lower half.

Staggered or Single Deadlift
45 seconds x 3 sets

A common issue for beginners to strength training is letting the stronger side of your body overcompensate for the weaker side. By isolating each side, you’re able to correct these imbalances and evenly develop both sides of the body. These staggered deadlifts do exactly that and build strong hamstrings and a better range of motion.

Calf Raise with Elevated Toes
45 seconds x 3 sets

You’ve already done calf raises, so now we up the ante with elevated toes. By putting plates under your toes with your heels on the ground, you create more range of motion to work your calves even more and get a tougher workout.

Barbell Crunch
45 seconds x 3 sets

Finish off lower body day with a unique move that works both your upper body and abs all at once. Your shoulders, chest and arms will work to stabilize the bar while your core engages to perform the crunch motion.

MEET YOUR COACH

JESSIE

Jessica has been working in the fitness industry for 15 years, and as a full time personal trainer for the past 3 years. She believes in a holistic approach to health and sees fitness as a "long term game." With three young children, she understands the daily struggle of “mom guilt” that gets in the way of physical and mental self-care. She has lived through the transformation that happens to a woman's body during and after pregnancy (times three!) and is living proof that it's possible to be even stronger on the other side.

READY TO GET SWEATY?