Lower body move
Narrow squat: Place your legs shoulder width apart to focus more on the quadriceps. Sit back, keep the back straight, chest up and core tight.
360 squat jumps: In a squat position jump and turn completely to the other side landing in a squat. This is one. Repeat for the number of times indicated. Land softly and use your arms to add momentum.
Floor pull to High: In a deadlift position with the bar across your shins, lift the bar up to a high row. Don’t lift the elbows pass the shoulder level. Keep the back straight, chest up and core tight at all times.
Windshield: With legs straight, rotate side to side while keeping the hips in place. You can hold into something to make it easier.
Lower body move
BB Front lunge: Hold the barbell at shoulder level with your elbows parallel to the floor in a lunge position. Lift up and down sitting back at 90 degree. Keep the back straight and core tight.
Split jumps: In a lunge position explosively jump while changing the legs in the air to land on a lunge with the opposite leg. Land softly. If it’s too hard jump in one place and the do the other leg.
Side lunge to row: In a cable pulley machine or with a tubing stand laterally and step to a side lunge while simultaneously, you pull the arm to one side fully contracting the back and sit on the other leg. You should transfer the way from one side to the other. Do one side at a time.
Single leg raise touch: fully extend the opposite arm to touch the foot the other leg. Lift up the body while keeping the back straight. Don’t let the weight to fall at the end. Keep the tension at all times. If this is too difficult, do it without the weight and/or bend one knee while you lift the other leg.
Over the weekend you’ve overindulged. Now you are trying to burn it all off in one session. Before you make a bigger mistake, let’s think about it and at least work smart.