Lower Body - Supersets.
First things first, please make sure that you consult with your doctor first before beginning any workout regimen. Second, if you need a break, don't hesitate to take it. You must listen to your body. Try to finish your workout, but stop, take a drink, and breathe. It's okay! Third, if you don't know what an exercise is, you can find a video or a picture of it located in the exercise definitions section. Last, modify any exercise as needed: slow it down, speed it up, drop to your knees, add weight, use a Bosu ball, what have you. Do what works for you.
Good luck and have fun!
From one fitness-addict to another, I hope I’ve helped you find your next fix. —Dani
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Lower Body - Supersets.
“Push yourself again and again. Don’t give an inch until the final buzzer sounds.”
– Larry Bird
Mr. Bird gives some great advice, especially when applying it to today's workout. I won't lie, it's a tough one. Your legs will feel like jell-o before you're done. And you're going to want to give up (I know I wanted to!)
DON'T! Push yourself again and again to make it through to the end! Don't give an inch until the final buzzer sounds! You've been training for this! You can do it!
Supersets are an awesome way to get a lot of work done but in a shorter amount of time. With today's Lower Body Superset workout you'll work not only your legs, but core with it.
Directions: Do each exercise for 12 reps before moving on to the next exercise with no breaks between exercise. Take a 60 second break between each superset for a quick stretch and a sip of water.
Superset One
Sumo Squat Jumps Reverse Lunge w/ Twist - R Leg Drops Pistol Squat - R
Superset Two
Split Jumps Plié Squat with Calf Raise Reverse Hyper Extension Siff Squat*
Superset Three
Squat Hops Reverse Lunge w/ Twist - L Reverse Sit-Up Pistol Squat - L
Superset Four
Rapid Step-Up - R Slow Single-Leg Drop** - R Donkey Kicks - R Elevated Feet Single-Leg Hip Raise - R
Superset Five
High Knees*** Jumping Pike**** Box Calf Raise Stance Switch
Superset Six
Rapid Step-Up - L Slow Single-Leg Drop** - L Donkey Kicks - L Elevated Feet Single-Leg Hip Raise - L
Siff Squat* - Before you squat, raise your heels as high as you can and hold them that way for the entire movement.
Slow Single-Leg Drop** - Bring both legs to a six inches position. Bring the indicated leg straight up while keeping the other leg at six inches. Slowly lower the indicated leg back to six inches. Pause. That's one rep. Repeat.
High Knees*** - Fast Paced to get the heart rate up. Both knees up is one rep.
Jumping Pike**** - Start in plank form. Keeping your feet together, legs as straight as possible, and core engaged, jump your feet toward your hands, and jump them straight back. Pause in plank. That's one rep.