Lower Body Blast: Burn, Shape and Sculpt

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Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Lunge Hop (right)
2. Warrior Deadlift (right)
3. Lunge Hop (left)
4. Warrior Deadlift (left)
5. Jump Squat
6. Dumbbell Squat
7. Lunge Kick (right)
8. Bulgarian Split Squat (right)
9. Lunge Kick (left)
10. Bulgarian Split Squat (left)

Repeat 1-3X

Hi Everyone!

Tonight’s workout is a doozy! I wanted to get in a serious lower body workout tonight. I created this workout to exhaust each muscle group. This workout is great for recruiting both fast and slow twitch muscle fibers. This translates to more speed, strength and endurance. It also means that the exercises should wear you out. 

No matter what, focus on maintaining proper form for each exercise. This is still more important than speed, even on the plyometric movements. Also, remember to warm up. I warmed up with some jump roping today. I did 300 jumps over the rope, alternating between traditional jump roping (hopping with both feet together) and high knees jump rope every 50 jumps. 

I went through this workout twice, and ran one mile after each round. I kept my miles pretty quick (7 minute mile pace). After my second mile I walked a third mile as a cool down. 

I was sure to stretch well after the entire workout: pigeon pose, king Arthur pose, lotus (both sides), and some extended side stretches. 

It was an intense workout day, but I feel fantastic, strong and energized!

I hope you all enjoy the workout!

6 thoughts on “Lower Body Blast: Burn, Shape and Sculpt

  1. This was a good one. I am just recovering from a respiratory infection so this was a doozy to complete. I had to split the 20 reps into two sets of ten so I could catch my breath. But still a good. Like you always say listen to your body 🙂 thanks

  2. Nicole T

    Just one round and I’m dripping ! Thanks Melissa, I’ll follow this up with a 5km walk after a few morning appointments. I love how this fits well into my schedule, a total of 15 minutes and an effective and hefty blast to my butt and thighs. Cheers!

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