Lower Body
Jump Knee Tuck
With everything you have jump up as high as you can. At the highest point of Your jump bring your knees to your chest. Land and do it again. Continue for RX time or reps.(MODIFICATION) a nice high Squat Jump or a nice deep Squat(No Jump) will do just fine until your ready for the Jump Knee Tuck.
Low Jacks
This is just like a regular old Jumping Jack accept we will be staying in a squat position. Keep those knees bent at all times. No standing up. (MODIFICATION) Do one foot at a time but still continue with the arms going up over your head and stay in the ISO squat position.
Forward Lunge(Right)
Take a Big step forward with your Right foot keep your Torso upright and bend both knees at a 90 degree angle. Keep your head and chest up tall and proud. Return to starting position. Continue for RX time or reps.
Forward Lunge(Left)
Take a Big step forward with your Left foot keep your Torso upright and bend both knees at a 90 degree angle. Keep your head and chest up tall and proud. Return to starting position. Continue for RX time or reps
Chair Pose To Reverse Lunge
Begin with your Feet together. Now bring your hands up over your head. Squat down and bring one foot back to a over head reverse lunge. Bring feet together but don’t stand up, stay in the over head squat. Now take the other leg back to the reverse squat. Repeat for RX reps or time.
Butt Kickers
This is just like running in place but the goal here is to kick yourself in the rear end. Move those feet up high. You will feel this in your Quads for sure.
Jump Knee Tuck Burpee
Begin by doing a Burpee. At the end when we jump. Lets jump as high as we can and bring your knees to your chest. Land and get right into your burpee. Continue for RX time or reps.(MODIFICATION) a nice high Squat Jump or a nice deep Squat will do just fine until your ready for the Jump Knee Tuck.
Skip Lunge Burpee
Start with a Burpee. Instead of doing the big jump at the end of the Burpee we are going to do Two skip Lunges.(Reverse Lunge a small hop and switch feet in the air.(MODIFICATION) A Reverse Lunge in place of the skip Lung.
Skip Lunge
Hop up and split legs in the air. When you land on the ground make sure both knees are bending at a 90 degree angle. Don’t forget to get those arms moving.(MODIFICATION) Reverse lunge. Big step back. Keep feet on the ground no hop up.
Alternating Lunge
Take a big step forward, Keep Torso upright, Bend both knees at a 90 degree angle. Keep your weight on you heel on your forward foot and don’t let your knee come over your toes. Stand back up to starting position and switch sides.