Starter - Lower

Lower (legs, glutes and hips). Method 1: more challenging weight: Do in sets 12 then 10 then 8 then 6 unless otherwise indicated Method 2: moderate weight: each set do 15 to 12 reps

Exercises

Satz 1: 1 Runde

Marching Hip Flexor

25 seconds

Prone Hip Extension

30 seconds

Lateral Leg Lifts

30 seconds

Knee Circles

25 seconds

Figure-4 Squat

30 seconds

Side Lunge Warm Up

25 seconds

Jumping Jacks

25 seconds

Transition

10 seconds

Satz 2: 3 Runden

Dumbbell Deadlifts

12 Wiederholungen

Rest

20 seconds

Satz 3: 1 Runde

Cool-Down Walk

45 seconds

Satz 4: 3 Runden

Dumbbell Squats

12 Wiederholungen

Rest

20 seconds

Satz 5: 1 Runde

Cool-Down Walk

45 seconds

Satz 6: 3 Runden

Dumbbell Side Lunge (Left)

12 Wiederholungen

Rest

10 seconds

Dumbbell Side Lunge (Right)

12 Wiederholungen

Rest

20 seconds

Satz 7: 1 Runde

Cool-Down Walk

45 seconds

Satz 8: 3 Runden

Calf Raises

12 Wiederholungen

Rest

20 seconds

Satz 9: 1 Runde

Cool-Down Walk

30 seconds

Quad Stretches

30 seconds

Wall Calf Stretches

30 seconds

Seated Hamstring Stretch

45 seconds

Both sides 8 sec each then switch

Butterfly

30 seconds

Pretzel Stretches

25 seconds

Upward Facing Dog

25 seconds

Big Toe Forward Bend

25 seconds

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2020 Lower Body

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