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Quick Lower Body HIIT: 15 Minutes Per Round & Daily Movement Challenge

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Good Morning Everyone!

I hope you’re ready for today’s workout! One round of this workout will take 15-minutes, but you can repeat it if you are looking for a more intense challenge. This workout is focused on the lower body.

The movements that I selected utilize several exercises that will maximize the activation of the muscles of your lower body during each movement. By isolating the right and left let we are increasing the challenge, and helping the body to find balance. Just as we are Right or Left handed, we have a dominant leg. When you work one leg at a time it helps you to find balance and keep the stronger side from compensating or sharing part of the load.

In addition to today’s workout I also posted a Challenge Move. For the month of March I am hosting a March Movement Challenge. That means I will post one exercise per day to be performed on it’s own or in addition to your workout of the day.

Today’s challenge move is the Warrior Split Squat. I have posted a picture tutorial and a video tutorial below:

Warrior Split Squat Directions

The challenge goal for today is to get in Reps of this exercise per leg. I will be posting my video on Instagram: @BenderFitness & a daily video on Instagram of each challenge move.

Beginner: 5-10 Reps Per Leg
Intermediate: 10-15 Reps Per Leg
Advanced: 15-20 Reps Per Leg

Have fun with today’s workout and today’s workout challenge move!

Interval Timer: 10 Rounds of 30/50.

*30 Second Cardio Intervals Between Each Exercise: Lunge Jump/Jump Squat

  1. Sit to Stand (Right)
  2. Sit to Stand (Left)
  3. Split Squat (Right)
  4. Split Squat (Left)
  5. Elevated Runners Lunge (Right)
  6. Elevated Runners Lunge (Left)
  7. Single Leg Toe Tap Step Up (Right)
  8. Single Leg Toe Tap Step Up (Left)
  9. Elevated Glute Bridge (Right)
  10. Elevated Glute Bridge (Left)

Repeat 1-3X.

Lunge Jump

Jump Squat

Sit to Stand: Part 1

Sit to Stand: Part 2

Split Squat: Part 1

Split Squat: Part 2

Elevated Runner’s Lunge Lift: Part 1

Elevated Runner’s Lunge Lift: Part 2

Single Leg Toe Tap Step Up: Part 1

Single Leg Toe Tap Step Up: Part 2

Elevated Glute Bridge: Part 1

Elevated Glute Bridge: Part 2




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