I have a Lower Body/Core workout for you to try for this week’s Home Workout of the Week. Make sure you are well warmed up before trying this routine as it is fairly challenging. This workout includes plyometric training so if you are not used to jumping or if you have knee or back problems then please regress the movements until you feel you are strong enough to handle them.
This Lower Body/Core workout will help with your balance and explosive power as well as increasing your muscle strength and the amount of calories burned. For an extra challenge, try holding on to some dumbbells if you have some.
Let me know if you have any questions!
Lower Body and Core
Warm-up
- 30 seconds of Jumping Jacks
- 12 Body weight Squats
- 20 Mountain Climbers
- 5 Burpees
Superset 1
- Jump Squat and Hold – 6 reps with 5 second holds between each jump
- Sumo Squat – 15 reps
- Reverse Crunch – 15 to 20 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 2
- Helicopter – 12 reps
- Reverse Lunge Leg Kick – 10 reps each leg
- Crunch and Hold Leg Scissor – 30 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time
Superset 3
- One Leg Deadlift – 10 reps each leg
- One Leg Bridge – 10 reps each leg
- Reverse Bicycle – 30 reps
Rest for 30 to 60 seconds then repeat the superset 1 more time
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