Warm Up
Day 2 Demonstration Video - Legs with Plyo Circuit
Perform 4 rounds of each circuit, adding resistance for more intensity where desired (dumbells/kettlebells)
Rest for 30 seconds in between each set
Circuit 1
Pendulum Squat – 15 Reps
Alternating Side Lunges – 15 Reps per leg
Oblique Sumo Plyo Jumps – 15 Reps
Jump Rope – 60 Seconds (optional)
Circuit 2
Reverse Lunges with Sumo Squat – 15 Reps
Weighted Glute Bridge with Calf Raises – 15 Reps
Bench Leg Lifts – 15 Reps
Bench Burpees – 30 Seconds
Circuit 3
Front to Back Lunges – 15 Reps
Bulgarian Split Squat – 15 Reps
Jump Chair Squat with Back Pedal – 15 Reps
Jump Rope – 60 Seconds (optional)
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 10 TIMES
Jump Rope – 20 Seconds
Quick Feet – 20 Seconds
Jog in Place – 20 Seconds
BONUS CARDIO: At Gym
20 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike