Lower Bod Pump it UP!

Strength Training to start and ending with my version of some cardio kickboxing moves, one of the best ways to get your body into fat burning mode:)
Strength Training Circuit
Warm-up: Jump Squats - 15 reps; 2 sets
Circuit: Perform each exercise below for given # of reps, go from one exercise to next until completed all exercises once, this is 1 round. Complete 3 rounds of below exercises.
1. Plie DB/KB Squat (10-12 reps)
2. Squat Clean (10-12 reps)
3. BB Side Split Squat (10-12 reps)
4. 1-Leg KB Racked Squat (10-12 reps/leg)
5. Seated Leg Curls (10-12 reps)
6. Leg Extensions (10-12 reps)
7. Calf Raise (10-12 reps/leg)
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Cardio Training (I will post video for the cardio section in next few days) [30 Minutes]
Circuit 1: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. KB Burpee Swing Up (10 reps)
2. DBL KB Front Squat (21 reps)
3. KB Russian Twist (feet elevated) (30 reps)
4. Jumping Jacks (50 reps)
5. Side-Side Pike Jumps (34 reps, 1 rep = 1 jump R + L)

Circuit 2: Do each exercise for 45 seconds of all out effort, then rest for 15 seconds before moving to next exercise. Perform each exercise back-to-back. Do 2 full circuits of below exercises. I put # of reps I did in 45 seconds for each exercise so you know approximately how many reps you should hit.
1. Dynamic Jump Squat Duck Unders (2) + Shuffle Jab L+R (10 reps)
2. Twist Boxer Shuffle (25 reps, 1 rep = 1 jump R+L)
3. Knee-Up Jump Kicks (R) (18-20 reps)
4. Knee-Up Jump Kicks (L) (18-20 reps)
5. Plank Side Jump Tucks (18-20 reps, 1 rep = 1 jump R+L)
6. Split Squats (3) w/Kick Up (R) (13 reps)
7. Split Squats (3) w/Kick Up (L) (13 reps)
8. Sumo High Knees (40-42 reps, 1 rep= 1 knee-up R+L)
9. Front-Side Kicks (R) (15-17 reps)
10. Front-Side Kicks (L) (15-17 reps)

Category:

Howto & Style

Tags:

• cardio
• bodyweight
• Kettlebell
• exercise
• exercise video