Lower - Body Strength And Cardio

Happy Friday!! This week's workout incorporates both lower body strength and lower body cardio moves! I used a pair of twenty pound weights for most of the moves but you can either use more or less weight or no weight depending on how you feel! I even demonstrated some of the moves for this workout. :) 

This workout consisted of five circuits each with two lower body strengths moves and one lower body cardio move. Plus there is a bonus round if you are feeling up to it! :) This workout took me about forty minutes to complete. Here is what I got for you this Friday! 

Lower-Body Strength And Cardio 

Warm Up - Do Each Move For 30 Seconds 
- Forward Leg Swings
- Butt Kicks
- Lateral Leg Swings
- High Knees
- Lateral Lunges 
- Jump Rope
- Twisting Toe Touch 

Circuit 1 - Do Twice 
- Reverse Lunges - 12 Reps Alt. Sides 
- Weighted Glute Bridge - 12 Reps
- Jumping Lunge Right , Jumping Lunge Left and Squat - 30 Seconds

Circuit 2 - Do Twice 
- Squat - 12 Reps
- Donkey Kicks  - 12 Reps Alt. Sides
- Speed Skater - 30 Seconds 

Circuit 3 - Do Twice 
- Fire Hydrant  - 12 Reps Alt. Sides
- Stiff - Legged Deadlift  - 12 Reps
- Gate Swings - 30 Seconds 

Circuit 4 - Do Twice
- Pistol Squat - 12 Reps Alt. Sides
- Good Mornings - 12 Reps
- Frog Jumps - 30 Seconds

Circuit 5 - Do Twice 
- Surrender Lunges - 12 Reps Alt. Sides
- Curtsy Lunges - 12 Reps Alt. Sides
- Plie Squat Hops - 30 Seconds 

Bonus Round - Do Once 
- Cossack Squat - 12 Reps Alt. Sides 
- Inner Thigh Lift - 12 Reps Alt. Sides
- Cross Jacks - 30 Seconds 

Cool Down - Do Each For 30 Seconds 
-Lateral Lunges
-Hamstring Stretch
-Kneeling Quad Stretch 
-Windmill With Twist 
-Low Lunge
-Down Dog 
-Child's Pose 

I hope that you enjoy this workout as much as me! Give it a try and let me know what you thought and any recommendations you may have for future workouts. :)

Enjoy!