30-Minute Lower Body Strength Build

Equipment: Weighted object, raised surface, Hamstring Curl Options: Medicine ball, sliders, bands

Form: tabata as directed, 0:20 work, 0:10 rest. Cycle as directed for the recommended number of times and 4 rounds, ending with the finisher for the recommended amount of time.

Tabata:

squat thrust

• Begin standing on top of the mat with your core braced and your chest straight.
• Bend your knees, put your hands on the mat, and jump your feet back into a high plank position with your shoulders stacked over your wrists, your core braced, your back flat, and your gaze neutral (not up or down).
• Hop your feet into your hands, then push through your heels to return to standing, using your momentum to instantly give you the power to jump.
• Repeat this sequence for the specified time.
• MOD: Perform this move with your hands on a sloping surface such as a chair, sofa, or footstool. You can lower the impact by squatting instead of jumping.

crescent kick

• To start, stand up straight in the middle of the mat with your core braced and your hands in a fighting stance over your chest.
• With a little jump, move your right foot a little behind your left foot, hip-width apart, and kick your right leg up across your body, imagining you’re drawing a crescent with your foot (as long as you’re comfortable and comfortable).
• Note that you’re not sacrificing a strong core and tall chest for taller kicks.
• Land briefly on the right foot, jump slightly, switch the left foot behind, and repeat the crescent kick with the left foot.
• Continue alternating for the allotted time.
• Modifications: Remove jumps to reduce impact, and keep legs bent when drawing crescents in the air with knees instead of outstretched legs.

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Power Round Robin (4 rounds):

Sumo Squat (8-12)

• Holding a weight in both hands on your shoulders, begin standing with your feet wider than hip-distance apart, allowing your feet to naturally point outward.
• Place the weight between the shoulder blades to keep the weight from wrapping around the shoulders, brace the core and push the hips back, keeping the chest straight (don’t bend forward), the weight back into the heels, and the knees actively in line with the toes.
• As you return to standing, engage your heels and squeeze your glutes.
• Repeat for your maximum number of reps.
• MOD: Remove weights and perform this exercise using only your own body weight.

Hamstring Curls (12-20)

• Lie on back with feet on ball or use TRX straps
• Brace your core and lift your hips off the floor to form a straight line with your shoulders, back, hips, knees, and ankles. Support your arms on the mat to avoid neck strain.
• Hold a short pause. Bend your knees and contract your hamstrings, bringing the ball/belt as close to you as possible while keeping your shoulders, back, hips, and knees in a straight line.
• Under control, straighten your legs to the point where you start to lift your hips.
• Repeat for your maximum number of reps.

Single Leg Hip Press (8-12 per side)

• Sit on a mat in front of a high position and place a weight in the crease of your hips.
• Press up with your elbows and feet so your back rests on a raised surface; the edge of the surface should rest on the bottom of your shoulder blades. Your knees should be in line with your ankles, with your feet planted on the mat.
• Brace your core, push through your heels, and lift your hips and weight toward the ceiling, keeping your knees in line with your toes, squeezing your glutes and pausing at the top.
• In this position, shift the weight to the crease of the right hip and extend the left leg out and off the mat.
• Lower hips back to mat with control, then repeat sequence for maximum number of reps while keeping left leg lifted and hips level with each other.
• Switch sides and repeat sequence.
• MOD: Keep both feet on the ground during this exercise and/or perform this sequence without heavy weights.

Finisher: (0:45-1:00)

Sumo squat calf raise series

• Holding a weight in both hands on your shoulders, begin standing with your feet wider than hip-distance apart, allowing your feet to naturally point outward.
• Place the weight between the shoulder blades to keep the weight from wrapping around the shoulders, brace the core and push the hips back, keeping the chest straight (don’t bend forward), and return the weight to the heels, keeping the knees in line with the toes.
• Once in a sumo squat, place your heels on the mat for 5 pulses.
• Pause and briefly hold a sumo squat, powerful and steady.
• Lift right heel off mat, pulse 3 times, then lower heel, switch to lifting left heel, pulse 3 times.
• Continue to alternate heel lifts and pulses for the allotted time.
• MOD: Remove weights and perform this exercise using only your own body weight.

squat thrust

• Holding a weight in both hands on your shoulders, begin standing with your feet wider than hip-distance apart, allowing your feet to naturally point outward.
• Place the weight between the shoulder blades to keep the weight from wrapping around the shoulders, brace the core and push the hips back, keeping the chest straight (don’t bend forward), the weight back into the heels, and the knees actively in line with the toes.
• As you return to standing, engage your heels and squeeze your glutes.
• Repeat the assigned time.
• MOD: Remove weights and perform this exercise using only your own body weight.

crescent kick

• To start, stand up straight in the middle of the mat with your core braced and your hands in a fighting stance over your chest.
• With a little jump, move your right foot a little behind your left foot, hip-width apart, and kick your right leg up across your body, imagining you’re drawing a crescent with your foot (as long as you’re comfortable and comfortable).
• Note that you’re not sacrificing a strong core and tall chest for taller kicks.
• Land briefly on the right foot, jump slightly, switch the left foot behind, and repeat the crescent kick with the left foot.
• Continue alternating for the allotted time.
• Modifications: Remove jumps to reduce impact, and keep legs bent when drawing crescents in the air with knees instead of outstretched legs.