WEEK 9 INSTRUCTIONS: *LOWER BODY ONLY

All exercises are done in super sets

Superset example:

Perform 1a then move immediately to 1b and then take 30-60 second breaks in
between.

Repeat for a total of 3 rounds before moving to the next "superset."

Note: Perform this workout 2x for week 7.

For example:

Monday: Upper Body

Tuesday: Lower Body
Wednesday: Rest
Thursday: Upper Body
Friday: Lower Body
Weekend: Rest

1a: DB Step Up (15 reps per side)

1b: DB Wall Squat Hold (20-30 seconds)

2a: Stationary Band Lunge (12 reps per side)

2b: Ball Squat with DBs (12 reps)

3a: Leg Raise Crunch (12 reps per side)

3b: Side Plank (25 seconds per side)

4a: Burpee Jump (15 reps)

4b: High Knee Drill (40 steps)

No interval training after this workout routine.

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