January's Workout

This month's workout plan is a lower body workout, tailored towards toning up some of that muscle


Warm-Up

Sets/Reps - Exercise - Rest Period

  • 1/10  - Air Squats
  • 1/15  - Lunges (15 per leg)
  • 1/20  - Jumping Squats


Free weights:

Sets/Reps - Exercise - Rest Period

  • 3/16 - Walking lunges - 30 seconds 
  • 5/8    - Back Squat - 30 seconds
  • 3/16 - Front Squat - 30 seconds
  • 3/8    - Good mornings - 30 seconds
  • 3/16 - Straight leg dead lifts - 30 seconds


Machines:

Sets/Reps - Exercise - Rest Period

  • 5/12 - Leg Press - 30 seconds

  (Smith machine)

  • 3/16 - Hip thrust - 30 seconds
  • 5/10 - Close stance Squats as low as you can go - 30 seconds
  • 3/25 - Box calf raises- 30 seconds



HIIT

20 mins - Core + Cardio


12 - rounds of:

  • 20 Seconds - Running on the spot
  • 20 Seconds - Heal taps
  • 20 Seconds - Running on the spot
  • 20 Seconds - Crunches
  • 20 Seconds - Rest


Feel free to leave some feed back on the workouts