Fitness

DAY 19 WINTER BODY BOOST:
FRIDAY, FEB 3

For years now I have been doing a second “leg” day on Fridays. So I decided not to break with tradition and have given your last workout of week 3 a bit of a leg focus.


Warm Up: 

  • 1 min fast feet
  • hold hip flexor stretch for 30 sec each side
  • 30 sec down dog position for hamstrings

Workout: All of the exercises below can be done with or without dumbbells as illustrated in videos.

  • 20 x squats 

    • 20 x squat jumps

      • 20x walking lunges (careful to keep your knee from drifting too far over your toes as you step into the lunge)

        • 20x lunge jumps

          • 20x sumo deadlift (chest stays lifted; to avoid hyperextension of your neck, find a spot on the floor about 2 feet in front of you and stare at it!)

            • 20x hip thrusts (both feet on the floor, single legs or added weight for advanced) 

              1 minute rest 

              As many rounds as possible in 20 minutes

              Finish:

              • 4min plank (alternating 1 min still, 30 sec mountain climbers)

                by Hilary Rifkin