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'Healthy Hot Cake Workout' (wk2 #2)



Warm up

3 rounds (put band on above knees)

12 good mornings (feet shoulder width apart)

12 lateral steps w/half squat (feet no closer than shoulder width apart)


3 rounds (keep band on)

12 glute bridges w/ 2s pause at the top (feet shoulder width apart)

12 leg lifts (hands under glutes)


3 rounds

:25 fire hydrants w/ band 

:25 fire hydrants w/ band 

:25 child's pose


3 rounds

:25 froggers

:25 db stiff leg deadlift (light)

:25 rest


3 rounds

:25 barbell squat (light weight, bar only)

:25 walking lunges

:25 rest


Workout


4 rounds 

:25 barbell squat  (moderate weight)

:25 db lunges

:75 rest


4 rounds

:25 leg curls

:10 rest

:25 butt kicks

:10 rest


4 rounds

:25 barbell stiff leg deadlift

:10 rest

:25 1/4 squats high tempo

:10 rest


4 rounds

:25 leg extensions

:10 rest

:25 bodyweight squats moderate tempo

:10 rest


4 rounds

:40 walking lunge high tempo

:20 rest


4 rounds

:25 donkey kicks w/band

:25 donkey kicks w/band

:25 rest


Conditioning (optional)

10:00 cardio (your choice/ walk, run, row, bike)


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