Bodyweight

Day 17 - Lower Body

Circuit 1: 30 min AMRAP*

You will need a box or step to complete this workout. Most of the time, parks have a bench that can be used to do this workout. Complete as many rounds as possible in 30 minutes.

Set timer for 30 minutes and try and complete as many rounds as possible.

• Box Jump(10 reps)
• Bulgarian Split Squat(10 reps each side)
• Elevated Glute Bridge (20 reps)
• Side Step Up(15 reps each)
• Curtsey Lunge (10 reps each side)

*As Many Rounds as Possible

Box Jumps

10 Reps

1. Stand in front of the box with feet directly under the hips and hands by your side.
2. Lower yourself into the jumping position by bending at the knees and hips. Keep your head up and back straight.
3. Explosively jump from the crouched position whilst swinging the arms.
4. Land softly on the center of the platform absorbing the impact with your legs.
5. Stand tall.
6. Return to starting position by either jumping backwards off the box, or by stepping down and repeat the movement.
7. Make sure that your choice of platform is sturdy enough for repeated high impact jumps.

Bulgarian Split Squat

10 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.

elevated glute bridge

20 Reps

1. Lie on your back with your knees bent at 90 degrees, heels propped on a small bench or stool in front of you.
2. Draw your belly button towards your spine without moving your hips or rib cage. This is your starting position.
3. Lift your hips until you form a straight line from your knees to your shoulders
4. Return to start

Exercise modification:If you do not have a bench you can get creative with what you have available. The bench or stool does not need to be that high. If you do not have access you can add a resistance band above the knees making sure you're pushing your knees out for constant tension. To make this exercise more challenging you can perform elevated single leg bridges or add a dumbbell resting on your hips.

side step ups

15 Reps Each Side

1. Stand to right of knee-high plyo box holding dumbbells at sides or without weights
2. Stomp on box with left foot and immediately contract left quad and glute to explosively drive body up
3. Fully extend left leg and drive right knee up until thigh is parallel to ground
4. Bend left knee and hip to lower to starting position
5. Repeat on one side then perform set with right leg

curtsy lunge

10 Reps Each Side

1. Stand tall with your feet hip-width apart
2. Keeping your weight in your right foot, take a big step back with your left leg, crossing it behind your right leg
3. Start lowering your body, by bending your knees, until your right thigh is parallel to the floor.
4. Return to the starting position and repeat on the opposite side.
5. Feel free to add weight to make this more challenging