Week 3 – Base Building – Friday!

Friday- Lower Body

Warm up

Cardio 5 minutes

3 x 12 (side leg swings, front leg swings)

Weights / Calisthenics

3 x 12 to 15 Reps. Body weight squats (experienced use Barbell)/stiff leg deadlift

SquatStiff Leg DL

3 x 12 to 15 Reps. Stationary Lunge/Hamstring Curl Machine

LungeHamstring Curl Two leg

 

Extra Credit Challenge

You have 20 minutes to travel as far as you can. Walk, Run or Bike. GO! And post your exercise and distances!

Cool Down

5 minute walk

3 x 12 to 15 Crunch/Leg Levers

Stretch!

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