Cardio
Your Choice
15 minutes
- Sideways leg press x High leg press- Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round.
- Cable kickbacks- Attach an ankle cuff to the cable set at the lowest setting. Bend over 90° so your upper body is even with the floor (important for preventing lower back tightness), keep your hips neutral straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly. 4 sets of 8 reps each leg.
- Side lunge x Curtsy lunge- Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side. Complete 8 reps on each side for 4 sets.
- Smith sumo squat pulses- On the smith machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. 4 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time.
Core
25 Regular Crunches
Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the ball to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 20 reps.
Planks - 3 10-second planks
Hip tap planks - 3 10-second rounds
