Week 6 - Day 3 | Lower Body Power + Core

Warm-up

• 1 min high knees
• 10 bodyweight reverse lunges (per leg)
• 10 fire hydrants (per leg)
• 10 superman holds

Workout

1. Dumbbell Squat Jumps: 5 sets of 6-8 reps
2. Dumbbell Split Jumps: 5 sets of 6-8 reps per leg
3. Single-leg Dumbbell Romanian Deadlifts: 4 sets of 8-10 reps per leg
4. Dumbbell Skater Hops: 4 sets of 8-10 reps per side
5. HIIT: 40 seconds of Dumbbell Thrusters, 20 seconds rest, 8 rounds

Accessory Work (Superset)

• 2 sets of 12 dumbbell single-leg calf raises (per leg)
• 2 sets of 12 dumbbell goblet squats

Extra Work (Circuit)

• 2 rounds: 20 bicycle crunches, 30 plank jacks, 40 leg raises

Cool-down

• Standing Hamstring Stretch: 30 seconds each leg
• Seated Glute Stretch: 30 seconds each side
• Kneeling Hip Flexor Stretch: 30 seconds each side
• Happy Baby Pose: 1 minute