Advanced Lower Body & Core Workout

     Welcome back! Hope you are ready for an intense workout because this one is NOT easy. Anyway, if you are a beginner, do not be frightened. This would be a good workout if you know how to modify it. If not, I have a couple you can do! This is for people who like to switch up their workouts and challenge themselves. If you are anything like me, I get bored SO easily. That is why I have to switch up my routines every single day. Anyways, onto the workout! 


         To start off, this workout is going to be three sets of five different workouts. It is going to be repeated three times, doing most exercises ten times. (10 reps) Some of the Pilates and core exercises are timed for a minute, and some require more than ten reps. Each set is going to include a lunge exercise, a Pilates exercise, a dead lift / squat exercise, a plyometric exercise, and finally that core exercise. I suggest using dumbbells for all the exercises except the pilates one. (Although, you can use ankle weights to make it a lot harder)  

                                                             SET # 1 Repeat 3 Times

1. Lunge pulses x 20

2. Leg circles (each side, left & right)  (1 min) 

3. Dead lift x 10

4. Lunge jumps x10 (plyometric)

5. Toe touch crunches (1 min)

                                                           SET # 2 Repeat 3 Times

1. Side lunges x 20 

2. inner thigh side leg raises x 10 (each side, left & right)

3. Straight leg dead lift x 10

4. Static squat ( 1 min) 

5. Breast Stroke ( Back exercise) ( 1 min) 

                                                           SET # 3 -Repeat 3 Times

1. Lunge with knee up x 20

2. Quad`Lifts x 20 (10 on each side, left & right) ( this is easier to do sitting on something, like a bench, couch, or fitness ball for more range of motion, but the ground is fine too) 

3. Squats x 10

4. Pop Squats x 10

5. Russian Twists (1 min)