Notes
day 12/30
30s on/ 10s rest
jump rope between sets
1. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
2. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
3. Elevated 1 Leg Squats – Left Leg - using the Sandbag or Ugi Ball or Tbar
4. Elevated 1 Leg Squats – Right Leg - using the Sandbag or Ugi Ball or Tbar
5. Hip Distance Leg Squeezes – (pull in the abs, Lift the pelvis, and squeeze the butt)
6. Weighted Squats - using the Sandbag or Ugi Ball or Tbar
7. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
8. Pulse Squats - using the Sandbag or Ugi Ball or Tbar
9. In & Out Squeezes – (hold pelvis up, abs in, squeeze the legs in & out) & 50 Feet Hip Distance Leg Squeezes
10. Squat & Leg Lifts - using the Sandbag or Ugi Ball or Tbar
11. Leg ress – (bend knees to chest & push feet straight up to the ceiling) (optional use of Band or Ankle Weights)
12. Lunges – Right Leg - using the Sandbag or Ugi Ball or Tbar
13. Lunges – Left Leg - using the Sandbag or Ugi Ball or Tbar
14. Low Squat Pulse Squats - using the Sandbag or Ugi Ball or Tbar
15. Step Ups - Left – using the Sandbag or Ugi Ball or Tbar
16. Step Ups - Right – using the Sandbag or Ugi Ball or Tbar
17. Donkey Kicks – Left Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
18. Donkey Kicks – Right Leg – (bring the knee to the chest, then to the back of the room) (optional use of Band or Ankle Weights)
19. Wide Leg Squats - using the Sandbag or Ugi Ball or Tbar
20. ”L” Lift Pulse – Left Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
21. ”L” Lift Pulse – Right Leg (make an L shape & with a flat foot pulse the foot to the ceiling, squeezing the ass) (optional use of Band or Ankle Weights)
22. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
23. Straight Leg Lifts – Left Leg – (keep foot flat, lift and lower the leg trying not to touch the floor, squeeze the Ass @ the top) (optional use of Band or Ankle Weights)
24. Bent ”L” Leg Side Lifts -Left Leg (bend the leg in an L position, take the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
25. Bent ”L” Leg Side Lifts – Right Leg – (bend the leg in an L position, tke the leg & knee (while in the L shape) out to the side & back in) (optional use of Band or Ankle Weights)
26. Over head Lunge & Kick - using the Sandbag or Ugi Ball or Tbar
27. Switch Lunges – using the Sandbag or Ugi Ball or Tbar
28. Surfboards
29. Squat Jumps
30. Prisoner Squat Jumps
31. Equalizer Inner Thighs – Left Leg - using the Equalizer
32. Equalizer Inner Thighs – Right Leg - using the Equalizer
33. Goblet Squats