2021 Late Winter Lower Body Routine

Dumbbell Sumo Squat

Feet outside of shoulder width – dumbbells facing forward & held between legs

3 x 12 @ 15 pounds

Kettlebell bridges

Push off heels to raise legs toward ceiling – make sure kettlebell is centered on the hips

3 x 15 @ 15 pounds

Dumbbell Single Leg Hamstring Dead Lift

Starting with left side. Right foot placed behind – left foot straight – reach toward floor until you feel the hamstring stretch

10 reps each side – 8-10 pounds

Leg Extensions holding Dumbbell

DB is held between feet – hold tight – extend legs out to full extension

Use sturdy chair where your feet don’t touch the floor

3 x 15 @ 5 pounds

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Kettlebell Swings

3 x 15 @ 10 pounds

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Knee and Arm Tuck for Abs

Start fully extended – tuck arms & legs together to squeeze stomach muscles

12-16 reps

Medicine Ball Slams Straight

20 throws

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Standing Body Bar Rotations

20 rotations

2021 Winter Lower Body Routine

Dumbbell front squat (Holding DB at chest level; feet shoulder width; back straight; chest up) 3 sets x 12 reps x 15 lbs

Dumbbell Romanian deadlift (hamstrings) ( Slight bend in knee; hips back; back straight) 3 sets x 12 reps x 2 DB 8-10 lbs

Supported modified donkey kick (kick one side at a time; 1 second pause; squeeze glutes) 3 sets x 15 reps

Curtsy lunges (Lunge back slightly off behind working leg) 10 lunges each side x 5-8 lbs

Calf raises 3 sets x 15 reps x 5-8 lbs

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Mountain climbers (20-30 secs)

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Standard ab V-ups (3 sets x 15 reps)

Side-to-side jumps (30 jumps)

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Alternating leg tucks (3 x 15)