This week is about dem quickie, fat burning, INTENSE, workouts! Monday’s Killer Up & Down Upper Body Double Tabata Workout was killer, and now I’ve got this crazy, lower body workout that is going to make you wish you never had started! Because we all know once you start, there’s no giving up. 🙂
+ a pair of dumbbells
+ gymboss interval timer
Set your timer for 4 rounds of 60 seconds each.
Complete the first set, doing the three exercises below for 60 seconds.
After the first 4 minutes, restart the timer and then complete the second set, for 60 seconds on each leg with a total of 2 rounds.
After completing the full 8 minutes, take a quick water break and do it all again one more time!
alternating DUMBBELL CURTSY LUNGE
DUMBBELL FRONT LUNGE (60 seconds per leg)
DUMBBELL GOBLET SQUAT
SIDE LUNGE (60 seconds per side, for two rounds each)
DUMBBELL CURTSY LUNGE
+ hold a dumbbell in each hand, arms extended, palms facing your body
+ stand in your regular stance, engage your core and look forward
+ take a step back, crossing over to your opposite side, land on your toes, bend your knee to a 90 degree and lower your body until your shin becomes parallel to the floor
+ use your hamstrings and glutes to push yourself back into the standing position
+ immediately step back using your opposite leg and continue alternating legs after each rep for the entire 60 seconds
DUMBBELL FRONT LUNGE
+ hold a dumbbell in each hand, arms fully extended by your sides with your palms facing your body
+ stand in your regular stance with your core engaged, looking forward take a big step with one foot
+ as soon as your foot lands flat on the floor, bend both knees to a 90 degree, lowering your body
+ push through your glutes and thigh to push yourself back into the standing position
lushious TIP: Remember to not to allow your knee to go over your toe!
Complete 60 seconds with the right foot stepping forward, then 60 seconds with the left foot forward.
DUMBBELL GOBLET SQUAT
+ begin holding a dumbbell vertically with both hands in front of your chest
+ stand in a wide stance with toes pointing forward
+ stand tall with your core engaged
+ bend your knees, push your hips back and lower your butt to the floor
+ as you’re coming down, you want your elbows to go just inside your knees
+ use your glutes and thighs to push yourself back up, really squeeze!!!
Complete this exercise for a full 60 seconds
DUMBBELL SIDE LUNGE
+ hold both dumbbells together in front of your chest
+ stand tall with your feet together
+ take a big step out to the right side, bending your right knee to a 90 degree
+ as you’re bending your knee, push your hips back and engage your core
+ use your glutes and thigh to push yourself back into the standing position
Complete a full 60 seconds stepping towards the right, then do 60 seconds stepping towards the left, and then repeat for another 60 second round each.
Although this workout is short, it is SO intense! My legs were sore after 3 minutes in, so expect to feel some lactic acid friends! High reps and short rest periods are going to enhance your progress! After this workout, you’re going to feel sweaty, but happy, and most importantly, strong!
It’s all in the mindset to keep pushing through, and unless you’re feeling pain, which shouldn’t be an issue when you’re working with proper technique, keep going until the timer stops you.
When you’re done the full 16 minutes, you can take about 5 – 8 minutes and work through some good ol’ foam rolling for the legs. This routine is what I’ve been doing lately. I’ve also been using the foam roller in a few different ways, which are to come soon! 🙂