Potential PT #2 – Lower Body Strengthening or Rest
Warm Up – Flutter Kicks 1 Minute – Push Ups 20 – Body Weight Squats – 20
4 Rounds with little to no rest: Exercises alternate targeting different muscle groups so try to take no breaks to keep your heart rate up
1. Sumo Squat – 15 (Body weight)
2. Straight Leg Deadlift - 15
3. Goblet Squat – 12 (Use a heavy weight if possible. 50-100 Pounds depending upon fitness level)
4. Calf Raises - 20 Total (Holding dumbbells in hands to make it more difficult)
5. Walking Lunges – 16 Total (8 each leg) (Again use heavy weights in each hand, 30-60 pound dumbbell in each hand)
END CIRCUIT
Try to complete this next series with little to no rest
Jump Squat – 30 seconds
Wall Sit – 30 seconds
Lunge Jumps – 30 seconds (Jump into each lunge)
Wall Sit – 30 seconds
Leap Frogs – 30 seconds (These are tough!)
Wall Sit – 30 seconds
Stretch
Abs/Core:
1. Lean back and hold - 30 Seconds x 3 times – Rest 20 seconds between sets (Abs/Lower Back – Fat Burning)
2. Side Plank w/ Hip Raises - 30 seconds each side x 2 times (Obliques)
Lower:
1. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
2. Leg Lifts - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
3. Flutter Kicks - 1 Minute (Abs/Lower Back/ Hip Flexors-Extensors)
4. Leg Lifts with Splits - 1 Minute (Abs/Hip Flexors-Extensors/Hip Adductors-Abductors/Inner Thighs/Lower Back)
- MidwestFit Team
