Week 5 - Day 3 | Lower Body Power + Core

by Chris Pruitt

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