#FreeWorkoutFriday NO. 5

Last Friday we went over lower body kettle bell exercises and their differences.  Today we put some of those moves + others to work in a Tabata style workout!

Note: You can also perform this workout with no weight at all. The movements are the same, just put your hands in front of you or on your hips. 

Tabatas: 20 seconds of work, 10 seconds of rest for 8 rounds (4 minutes total).

Perform a tabata for each exercise below for a 20 minute lower body workout!

For all exercises, assume your whole foot is planted (which ever foot is stationary) your core is tight and your spine is neutral.

Alternating Reverse Lunge >> KB’s in both hands, keeping mostly vertical front shin, step back into a lunge. Alternate legs each rep.

Romanian Deadlift >> feet inside shoulder width, soft knees, toes forward, drive hips back, tight lats, tight core, squeeze glutes and hamstrings to bring you back to standing. Squeeze glutes at the top.

Sumo Deadlift >> one or two kettle bells between your legs, feet significantly wider than shoulders, toes pointed out. Sit down and back keeping vertical shins. Squeeze glutes at the top.

Goblet Squat >> KB or DB at chest. Tight elbows, feet shoulder width or wider, toes forward or turned out 15 degrees, sit hips down and back, positive shin angle, more vertical chest. Hips below knees at the bottom.

Single Leg Hip Bridge >> heel under knee, drive through heel using and squeezing glutes and hamstrings to being your hip into full extension. Perform one leg at a time for 20 second segments.

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