Workout 9 - Lower Body

**Please review the "4 Month Workout Series" blog post prior to starting.

Warmup

• Slow jog in place, 45 seconds

• Walking knee hug (7 each way)

• Cross-body shoulder stretch, 7 each way

• Side lunge, 7 each way

• 5 inchworms

Workout - 10 Moves back-to-back (1 minute each), 2 sets

*Try not to stop until the 10 minutes is up. **use weights

1. Alternating lunges

2. Squat with a kettlebell swing

3. Hip hinges

4. Squat with leg lift with a resistant band on thighs

5. Pulsing glute bridge

6. Fire hydrants with a resistant band around the thighs, 30 seconds each side (no weight)

7. Single-leg Deadlift (switch legs after 30 seconds)

8. Sumo Squats

9. Curtsey lunge + leg lift with a resistance band on thigh

10. Kickbacks (on all fours) with a resistance band around ankle and foot, 30 seconds each side (no weight)