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Fitness  /  May 24, 2021

16-8-4 Lower Body Strength (24 min)

by Mackenzie Stevens

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Strengthen and tone your thighs, calves, and glutes with this fun, dynamic workout! It’s just 24 minutes and can be done literally anywhere!
Target Muscles: gluteus maximus, gluteus minimus, quadriceps, hamstrings, calves
Warm-Up:
-Boxer shuffle
-Jump rope
-Front kicks
-Slow squats

Circuit 1
16 sumo squats
16 sumo squat alternating heel raises
16 sumo squat double heel raises
16 sumo squat hold
Repeat for 8 each
Repeat for 4 each

Circuit 2
16 hip bridge pulses
16 hip bridge side to side (Hips “swing” right to left)
16 hip bridge knee pulses (squeeze knees together)
16 count hip bridge hold
Repeat for 8
Repeat for 4

Circuit 3
16 squats
16 squat pulses
16 calf raises
Repeat for 8
Repeat for 4

Circuit 4
16 side lunge pulses on the right
16 side lunges pulses on the left
16 lateral leg raises on the right
16 lateral leg raises on the left
Repeat for 8
Repeat for 4

Circuit 5
16 front lunges on the right
16 count lunge hold
16 front lunges on the left
16 count lunge hold
Repeat for 8
Repeat for 4

Related

Tags

  • intermediate
  • strength

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Cardio Workout with Isometric Holds
Quick Full Body Strength (10 min)

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Welcome!

I'm Mackenzie Stevens! I'm a wife, recipe creator, health enthusiast, and fitness lover! I love creating healthy recipes based on whole food ingredients. I hope you enjoy these recipes as much as we do!

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