Day 19 - We go back to the lower body after a much needed active recovery day. Your first 45 minute workout can be completed indoors and your second 45 minute workout will be outdoors. The outdoor workout can be a walk, jog, swim, bike ride, game of tennis, etc. Feel free to break up the second 45 minute outdoor workout into smaller chunks. For example, take a 15 minute walk in the morning, a 15 minute jog before your workout, and a 15 minute walk with the dog. Be creative and get outdoors!

3D lunge

Squat to Lunge

Lower Body Warm Up

Heels Elevated Goblet Squat
B Stand Deadlift With Dumbbells

- Elevate heels onto a weight plate
- Hold a single dumbbell in the goblet position
- Lower into the bottom of a squat
- Stand up to full extension

Dumbbell heels elevated goblet squat

B Stance Deadlift

Circuit 1

Banded Glute Bridge Walks
Banded Glute Bridge With Abduction
Banded Leg Extension

Banded Hip Thrust with abduction

Banded Glute Bridge Walks

Keep standing leg soft and drive through heel. Flex foot and squeeze glute to extend leg. 12 reps per side

Banded Leg Extensions

Circuit 2

Long step back. Front knee over ankle at the bottom of the move. Tight core and tall chest. 10 reps per side

Dumbbell Lunge

You don’t have to use a pull up machine. Any 2 boxes (or even antiquated phone books etc.) will work!

Deficit Sumo Squats

Circuit 3

Weighted Shoot Out
Rolling Side Hover
Weighted Flutter Kicks

Can drop the weight if too challenging. Modify by either tapping toes to the floor or losing the upper body movement.

Weighted Shoot Out

Rotating Side Hover

Weighted Flutter Kicks

Ab Ciruit

Day 19
Lower Body And Abs

Josie

Day 1
Lower Focused

Susan

Day 2
Upper Focused

I was a little under the weather and this WOD was what I needed 👋🏽🙏🏼❤️🔥

Day 19 Lower Body And Abs

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