ISO & PLYO COMBO || Advanced Lower Body Workout | EPIC Heat - Day 13


Trisets... every 1st and 3rd exercise I are exactly the same!!! The timer will be on for 30 seconds per exercise, so each triset is 1 min 30 seconds in duration with 30 seconds rest in between each triset! For this leg session, you will need a dumbbell/pair of dumbbells (though I expect you won’t be using them a lot!), a wall for wall sits and your mat! The dumbbell I am using for your reference is 25kg. SUMO HOLD SUMO JUMP SUMO HOLD X1 LEG WALL SIT LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) X1 LEG WALL SIT (switch leg) LATERAL POJO JUMP (same leg) X1 LEG WALL SIT (same leg) LUNGE TO FRONT KNEE DRIVE LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) LUNGE TO FRONT KNEE DRIVE (switch) LUNGE HOLD (same leg) LUNGE TO FRONT KNEE DRIVE (same leg) STAGGERED SQUAT HOLD STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) STAGGERED SQUAT HOLD (switch) STAGGERED SQUAT JUMP (same side) STAGGERED SQUAT HOLD (same side) LATERAL LUNGE TO KNEE TUCK HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) LATERAL LUNGE TO KNEE TUCK (switch) HOLD (same side) LATERAL LUNGE KNEE TUCK (same side) WALL SITCLOSE STANCE CROUCH ON TOES JUMP WALL SIT FORWARD LEAN LUNGE HOLD JUMP (same side) FWD LEAN LUNGE HOLD (same side) FORWARD LEAN LUNGE HOLD (switch) JUMP (same side) FWD LEAN LUNGE HOLD (same side) GLUTE BRIDGE JUMP HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) GLUTE BRIDGE JUMP (switch) HAMSTRING HOLD (same foot down) GLUTE BRIDGE JUMP (same side) HIGH KNEES HOLD SQUAT ON TOES HIGH KNEES Finisher: 1 minute duration with beep every 10 seconds! SQUAT HOLD (TUCK JUMP ON BEEP)! You will feel the intensity within the first couple of minutes! Remember to breathe during the hold, and really explode during the dynamics portion!




 

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