Warm Up
Day 6 Demonstration Video - Legs with Plyo Circuit
Perform 4 rounds for each circuit, adding resistance for increased intensity where desired (dumbells/kettlebells)
Rest for 30 seconds between each set
Circuit 1
One Leg Squat – 15 Reps per leg
Wall Sit – 30 Seconds
Stiff Leg Deadlift Chair Squat – 15 Reps
Weighted Glute Bridge – 30 Seconds
Circuit 2
Weighted Step Up – 15 Reps
Weighted Ninja Get Ups – 15 Reps
Sumo Squats – 15 Reps
Side Skiers – 15 Reps
Circuit 3
Curtsy Lunge – 15 Reps per leg
Side Step Up – 15 Reps
Wall Sit (Round Two) – 30 Seconds
Bodyweight Pulsing Squat – 15 Reps
BONUS CARDIO: At Home
PLYO CIRCUIT: REPEAT 10 TIMES
Jump Rope – 60 Seconds
Quick Feet – 30 Seconds
Jog in Place – 60 Seconds
BONUS CARDIO: At Gym
30 MINUTES / MODERATE TO HIGH INTENSITY
Choose from the following:
Treadmill
Elliptical
Stairmaster
Spinning Bike