The exercises in this workout are performed with the legs straight and the feet together. The focus is on working out your lower body, which includes your hamstrings, quadriceps, glutes, calves and ankles.
A) Squat Jumps: Stand up straight with feet slightly wider than hip-width apart. Lower into a squat position while keeping core tight as you jump up explosively into a standing position by extending hips upward and knees forward. Repeat for 20 repetitions then switch sides for another 20 repetitions (total of 40 reps). B) Step Ups: Start in a standing position with both feet together about shoulder-width apart facing forward. Lift one foot off of the ground by bending knee until it’s parallel to the floor then quickly extend knee back to starting position while lifting foot off of ground at same time (keep other leg stationary). Repeat for 10 repetitions then switch sides for another 10 repetitions (total of 20 reps per side)
A) Squat Jumps: Stand up straight with feet slightly wider than hip-width apart. Lower into a squat position while keeping core tight as you jump up explosively into a standing position by extending hips upward and knees forward. Repeat for 20 repetitions then switch sides for another 20 repetitions (total of 40 reps).
B) Lunges: Start in a standing position with both legs together, toes pointing forward, core tight and arms extended overhead throughout entire exercise movement. Lower into a lunge position by bringing right knee toward left thigh while keeping left leg straight and toes pointed forward. Return to starting upright posture by extending right leg back behind you toward starting point while simultaneously rising back up onto your left foot and returning to upright posture at the same time (do not allow your torso or hips to move past your front leg during this motion). Repeat on opposite side for 30 total lunges
C) Squat Thrusts: Start in a standing position with feet shoulder-width apart and toes facing forward. Keeping core tight, lower into a squat position by bending knees until thighs are parallel to the floor then thrust hips upward while simultaneously extending arms overhead (keep torso upright throughout entire movement). Return to starting upright posture by extending legs back behind you toward starting point while simultaneously rising back up onto your feet at the same time (do not allow your torso or hips to move past your front leg during this motion). Repeat for 20 repetitions then switch sides for another 20 repetitions (total of 40 reps)
D) Jump Rope: Perform jumping jacks routine . For added intensity, perform each jump rope circuit without rest in between each round.
E) Step Ups: Start in a standing position with both feet together about shoulder-width apart facing forward. Lift one foot off of the ground by bending knee until it’s parallel to the floor then quickly extend knee back to starting position while lifting foot off of ground at same time (keep other leg stationary). Repeat for 10 repetitions then switch sides for another 10 repetitions (total of 20 reps per side
