Day 10 - Lower Body

15 to 20 min EMOM*

Min 1: Squats(25 reps)

Min 2: Skaters(8 reps each side)

Min 3: Jump Lunges (10 reps each side)

Min 4: Pop Jacks(20 reps)

Min 5: Bulgarian split squat(8 each side)

Repeat 3-4 Times

*EMOM = Every Minute on the Minute


25 Reps

  1. Stand with the feet a little wider than shoulder-width apart with both arms out in front of the chest.
  2. Sit back with the hips and squat down so the hips are below the knees.
  3. Press the feet into the ground to stand up.


8 Reps Each Leg

  1. Lean forward, jump to the right, bring your left foot behind you, and bring your left arm in front of you.
  2. Jump to the left, bring your right arm in front of you and your right foot behind you.
  3. Repeat this side to side movement until the set is complete.

Jump lunges

10 Reps Each Leg

  1. Take a large step backward and lower your hips, so that your back knee is just above the floor, and your front thigh is parallel to the floor.
  2. Jump into the air and switch leg positions.
  3. Jump again and return to the starting position.
  4. Repeat the exercise until the set is complete. 

Modification: If jumping is too difficult, modify to perform lunges in place or walking lunges.

pop jacks

20 Reps

  1. Stand with your feet a little wider than shoulder-width apart, your toes pointing slightly outward and sitting back into a squat.
  2. Push through the heels to jump up, bringing your feet within shoulder width gently landing in to a squat.
  3. Quickly jump up, going back to feet wider than shoulder width and repeat until the set is complete.

bulgarian split squat

8 Reps Each Leg

  1. Place a step or a box behind you and stand up tall.
  2. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Keep your weight in the front heel, your back leg is just there to offer some balance support.
  3. Return to the starting position and repeat for 10 reps.
  4. Switch legs.
  5. Remember to keep your back straight, chest open and face front. You can hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight against your body or hold a pair of weights next to your side if you would like to make this more challenging. For this exercise the weights should be light.

Day 9

Day 11

Dynamic warmup over static stretches.

Dynamic warmups increase blood flow and improve range of motion in the ways you’re about to use your body in a workout without hurting your performance. The key is, a dynamic warmup, as opposed to static “bend and hold” stretches, won’t compromise the elastic properties of your muscles and tendons that help you perform better in your lifts, runs, or agility movements.

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