Aerobic Spot Interval Training #16

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Lower Body Strength Training

One (Weights)
Forward lunges with weights, alternating
backward lunges, alternating
Cardio:  Mountain Climbers, slow then fast

Two (Tubing)
Right foot near left handle, lunge left with a single arm overhead shoulder press
Slide tubing left, rear deltoid extension
Leg press with tubing, slow then double time
Cardio:  Power jacks (jacks and touch the floor (or knees)

Three
Abduction moving to the side
glute squeezes
plies and calf raises
Cardio:  side step/tap back (speed skate) (palm toward opposite ankle)

Four (weights)
Lunge and throw
slow side to side lunge drawing a rainbow
squats
Cardio:  Body drops (or jog the basics)

Five (medicine ball)
full curl ups
curl backs
curl back obliques