Thursday's Workout: Lower Fix Extreme
Autumn's Inspirational Quote of the Day: "It's not easy but it's worth it"
No, it's not going to be easy--are we sure it's worth it? Yikes.
Equipment: a set of light and medium weights, resistance band
Total Workout Time: 33:51
Set up: 4 circuits, 2 exercises each circuit, repeated, 1 minute per exercise
This workout is a little different. Instead of working on leg on the first go-round and then the other, you work them back to back. So, you'll do the right leg, the left leg, and then repeat the circuit. Also, while each move is 1 minute in length, 30 seconds are with weights, and 30 seconds plyometric jumping.
Exercises:
Warm-up (1:33): jog, step back right and left, roll shoulders back, roll shoulders front, side lunge right and left, front lunge with a twist right and left, alternating kick and touch your toe.
Circuit 1: 2 exercises, repeated, 1 minute each
Squat Jump: start in the squat position, holding weights, lower into a squat and back up for 30 seconds; put weights down and continue squat, jump up and lower into squat position for 30 seconds.
Lunge Kick-R: step into forward lunge position with weights for 30 seconds; put weights down, continue to step forward into lunge but when you push back, kick leg forward at waist height for 30 seconds.
Lunge Kick-L: repeat move with the other leg forward.
Repeat
Circuit 2: 2 exercises, repeated, 1 minute each
One-legged Squat Jump-R: start standing on right leg, bend down into squat position, weights at your sides, stand back up for 30 seconds; set weights down and squat down and jump up, landing in squat position for 30 seconds.
One-legged Squat Jump-L: repeat move on left leg.
Side Lunge Lift-R: standing with feet together, weights by your side, lower right leg into a lunge, keeping left leg straight for 30 seconds; continue with side lunge, this time lifting up your left leg to hip height for 30 seconds.
Side Lunge Lift-L: repeat move on opposite side.
Repeat
Circuit 3: 2 exercises, repeated, 1 minute each
Sumo Jump: start with feet wider than hip-width apart, weights at your shoulders, lower into sumo squat for 30 seconds; set weights down and lower down into sumo squat, jumping up and landing back down in sumo for 30 seconds.
Lunge Jump-R: step back into lunge with right leg, holding weights at your sides, and bringing feet back together for 30 seconds; set weights down, go into stationary lunge with right leg back and jump, landing in lunge position, for 30 seconds.
Lunge Jump-L: repeat by lunging forward with left leg with weights then go into a stationary lunge and jump.
Repeat
Circuit 4: 2 exercises, repeated, 1 minute each
Band Heel Press: wrap resistance band around each foot, making sure it's secure and hold on to handles. Get on hands and knees and push right heel back for 30 seconds, then switch to left heel for 30 seconds.
Lateral Band Walk: stand on the band, cross it, and hold the handles, get into squat position and move two steps to the right, then two steps back to the left. Make sure to keep the band tight the entire time.
Repeat
Cooldown: just over 1 minute
Personal Opinions and Difficulty: What in the--this woman is not playing around. This is work every single muscle in your lower body, even the ones you didn't even know about, until you know they're there and you're sure you never want to feel them again. Circuit three about kills me every single time! I love to work the lower body, so this is a favorite of mine, but is a serious challenge.
Difficulty: 7/5 Your legs will be burning, screaming, swearing, everything else. TOUGH workout!
Enjoyment: 5/5 Although it's a challenge, it is fun and it gives me the opportunity to push myself each time I do it.
Overall: 5/5 Amazing lower body workout that gets the heart rate up and works the legs and glutes to death! Good luck walking tomorrow!
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