Week 5 - Day 3 | Lower Body Power + Core

Warm-up

• 1 min butt kicks
• 10 bodyweight lunges (per leg)
• 10 glute bridges
• 10 plank shoulder taps

Workout

1. Dumbbell Jump Squats: 5 sets of 6-8 reps
2. Dumbbell Lunge Jumps: 5 sets of 6-8 reps per leg
3. Dumbbell Single-leg Deadlifts: 4 sets of 8-10 reps per leg
4. Dumbbell Lateral Hops: 4 sets of 8-10 reps per side
5. HIIT: 30 seconds of Dumbbell Thrusters, 15 seconds rest, 10 rounds

Accessory Work (Superset)

• 2 sets of 12 dumbbell calf raises
• 2 sets of 12 dumbbell sumo squats

Extra Work (Circuit)

• 2 rounds: 20 Russian twists, 30 mountain climbers, 40 flutter kicks

Cool-down

• Standing Quad Stretch: 30 seconds each leg
• Seated Hamstring Stretch: 30 seconds each leg
• Figure Four Stretch: 30 seconds each side
• Child's Pose: 1 minute