quick lower body shred

Equipment: Weighted objects (dumbbells, optional kettlebells, water bottles, jugs, or other), raised surfaces

Format: 3 rounds of power cycling the prescribed number of times. Once done move on to the tabata circuit. For tabatas, perform each movement for 0:20 with 0:10 rest in between. Repeat 4 rounds for a total of 4:00.

Strength circuit:

KANG squat (8-12)

• Start by standing with feet hip-width apart, holding a weight in each hand, core braced, shoulders back and down (as if leaning against a wall).
• Bend your knees in line with your toes, squatting your hips back.
• Push through your heels to straighten your legs, keeping your back flat and hinge your hips as you touch the weighted object to your calves with your palms facing your body.
• Squeeze the glutes with a supported core and work through the heels to return to standing.
• Repeat sequences for maximum repeat range.

Strengthening (8-12 reps per side)

• Start by standing in front of an elevated surface, supporting your core and holding a weight in each hand.
• Place your right foot on an elevated surface, keeping your weight on your heel and chest straight, and push through your right foot to bring your right foot to a full standing position. Notice that your right knee is in line with your toes.
• Controlling and keeping your weight on the heel of your right foot, slowly lower yourself down, first your left foot, then your right.
• Switch sides and continue alternating sides for maximum rep range.
• MOD: Remove weights and complete this exercise with bodyweight only.

Calf Raises (10-15)

• Standing with feet hip-distance apart, core braced, chest out, shoulders back and down (as if leaning against a wall).
• With the bar behind your neck, place the bar on the fleshy part of your upper trapezius (or place the dumbbell next to your shoulders or hips) and engage between your shoulder blades.
• Lift your heels off the mat as high as possible, then lower them slowly (being careful not to shift your weight from side to side or lean forward).
• Repeat for maximum rep range.
• MOD: Remove weighted objects and use body weight only for this action.

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Tabata:

Skip Alternate Knee Drive

• Begin by standing upright, core braced, left foot behind you, arms stretched overhead.
• Push your left knee up toward your chest while quickly bringing your arms to either side of your knee, as if you were holding a watermelon and breaking it across your knee.
• As you bring your left foot back, hop to switch legs and lift your right knee.
• Continue alternating for the allotted time.
• Note that you keep your chest up and your core supported throughout the move.
• MOD: Grab the back of a chair or put your hands on the wall to help with balance throughout the sequence, and remove jump steps to reduce impact.

sit out

• Begin lying on your back with your legs straight and your feet on the floor with your core braced so your lower back is lightly touching the mat.
• Reach your arms next to your ears, use your core to lift your shoulders off the mat, and lift your extended leg into a hover.
• Bend your knees, squeezing them toward your chest while moving your outstretched arms down either side of your bent leg.
• With control, extend your body back to the starting position of the hovering shoulders and legs.
• Be careful not to keep your head in a neutral position (do not look up or down) so as not to strain your neck, and repeat for the allotted amount of time.
• MOD: Keeping your legs bent, tap your toes lightly on the mat instead of fully extending them. You can also place your hands next to your hips for stability throughout the move instead of lifting them overhead.