DAY 16 // Lower Body METCON HR12WEEK 3.0

It’s the start of week 4 and we have a spicy little MetCon workout today with a strong focus on the lower body. Three circuits, two rounds of each with a quick cardio burst in between each circuit. Get ready to sweat!! #HR12WEEK #HomeWorkout #lowerbodyworkout #metcon

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Equipment Needed:
Dumbbells: I used 2x15lbs, 2x25lbs, 1×40
Exercise mat or other soft surface. The Mat I use: https://bit.ly/3Eknkl8

Workout Breakdown:
0:00 Intro
0:38 Warm Up
5:06 Circuit One (45s work + 15s rest x2 rounds)
Deadlift + Lunge
Curtsey + Squat
Cossack Squat
Glute March

Speed Skater (50s x1)

14:21 Circuit Two (45s work + 15s rest x2 rounds)
In + Out Squat
Side Lunges
Squat + Hop
Sumo Squat + Deadlift

Power Jack (50s x1)

23:40 Circuit Three (45s work + 15s rest x2 rounds)
Lunge + Drive (R)
Lunge + Drive (L)
Goblet Squat
Wall Sit

Jump Squat (50s x1)

32:50 Cool Down & Stretch

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D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommended that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Thanks for watching!

❤ Heather


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