Josie

Welcome to day 1! 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!

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

Banded Lateral Squat Walks

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

Banded Leg Extensions

Lower Body Warmup

Dumbbell Box Squat

Alternating Bodyweight StepUps

Circuit 1

B Stance Single Leg Deadlifts
Squat Lunge

B Stance Deadlift

Squat Lunge

Circuit 2

Dumbbell Hip Thrust with band

- Lying down with the soles of your feet together and knees outward
- Lift your hips up and squeeze your glutes
- Pause at the top then lower back down to starting position

Frog pumps

Circuit 3

Flutter Kicks

Spider Plank

Oblique Heel Taps

Ab Circuit

Day 1
Lower Focused

Susan

Day 2
Upper Focused

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

Day 1 Lower Focused

Community

More workouts from Christine Bryan