Quick Lower Body Shred

Equipment: weighted objects (dumbbells, optional kettlebell, water bottles, jugs or other), elevated surface

Format: Perform the strength circuit for the prescribed reps for 3 rounds. Once complete move on to the tabata circuit. For tabatas, perform each move for 0:20 with 0:10 rest between. Repeat for 4 rounds, a total of 4:00.

Strength circuit:

KANG Squats (8-12)

• Begin by standing with your feet hip-width distance, holding a weighted object in each hand, your core braced and shoulders back and down (as if they were against a wall).
• Bend your knees in line with your toes, sending your hips back to come into a squat.
• Drive through the heels to straighten your legs, maintaining a flat back and hinge in the hips, as you touch the weighted objects to your shins with your palms facing your body.
• Squeezing the glutes with a braced core, drive through the heels to come back up to standing.
• Repeat sequence for max rep range.

Step Ups (8-12 each side)

• Begin by standing tall in front of your elevated surface with your core braced and a weighted object in each hand.
• Plant your right foot on the elevated surface and, keeping your weight in your heel and your chest upright, drive through your right foot to stand fully on your right foot. Be mindful that your right knee is tracking in line with your toes.
• With control and keeping your weight in your right heel, slowly lower yourself back down, planting your left foot, then your right.
• Switch sides and continue alternating sides for max rep range.
• MOD: Remove the weighted objects and complete this exercise with bodyweight only.

Calf Raises (10-15)

• Stand with your feet hip distance apart, core braced, chest up, shoulders back and down (as if they were against a wall).
• Place the barbell behind your neck, resting the bar on the meaty part of your upper traps (or holding dumbbells at your shoulders or alongside your hips) and engaging between the shoulderblades.
• Lift your heels off of the mat as high as you can with control, then slowly lower them back down (be mindful that you’re not shifting your weight side to side or leaning forward).
• Repeat for max rep range.
• MOD: Remove the weighted objects and complete this move with bodyweight only.

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Tabata:

Skipping Alternating Knee Drivers

• Begin by standing tall with your core braced, left foot behind you, and arms extended overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• As you place your left foot back down, skip step to switch legs and drive your right knee up.
• Continue alternating sides for the allotted time.
• Be mindful that you are maintaining an elevated chest and braced core throughout this move.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence and remove the skip step to make this low impact.

Sit Outs

• Begin lying on your back with your legs extended, feet planted, and core braced so that your lower back is making gentle contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and lift your extended legs to a hover.
• Bend your knees as you crunch them in towards your chest and simultaneously move your extended arms down to either side of your bent legs.
• With control, extend your body back to the starting position of hovered shoulders and legs.
• Be mindful to not strain your neck by keeping your head in a neutral position (not looking up or down) and repeat for allotted time.
• MOD: Keep your legs bent and gently tap your toes to the mat instead of fully extending them. You can also keep your hands planted beside your hips throughout this move for stability instead of extending them overhead.