23 Dec 2020 - Lower Body Strength

Dec. 23: Focus: Lower Body Strength

7 Days of Fitmas #6: 6 legs a shaking


Warmup: Tabata row: 20 work 10 rest 8 rounds: (4 min)

*buy in will be extended warmup*


3 min instructor demo


38 min to complete the following:


Buy in: 100 BW squats (only once)

3 Rounds:

10 Power band standing pull through

8 MB squat jacks

8 ea. DB rev. lunge to step up

10 ea. Mini band dirty dogs

Buy out: 500m row (only once)


90 second self timed recovery straight into:


Buy in: 30 total alt. jump lunges (only once)

3 Rounds:

10 KB sumo squats

9 DB burpee

8 ea. KB or DB lateral lunge

7 box jumps

Buy out: 400m row (only once)


90 second recovery & instructor demo


7 min EMOM

3 ea. gripr S/L D/L

3 ea. BW forward lunge

3 down/up


5 min cool down/stretch