Lower Body Workout (Legs/Glutes/Core)

Part 1: 3-5 Rounds

Cardio: 3 Miles or 20 Min. (Swim/Bike/Run)

• Dumbbell Squat – 40 Seconds
• Dumbbell Lunge Matrix – 1 Min. 30 Sec.
  • Forward Lunge/Side Lunge/Reverse Lunge in a clockwise motion working both legs
• High Plank – 30 Seconds
• Drop Squat – 30 Seconds
• Dumbbell Pistol Squat – 15 Seconds Ea. Leg
• Wall Sit – 30 Seconds

Cardio: 2 Miles or 15 Min. (Swim/Bike/Run)

Part 2: 30 Seconds Each for 6 Rounds

Alternate Left and Right legs of single leg workouts each round

• Bridge
• Sitting Single Leg Raise
• Single Leg Bridge
• Side Plank Crunch