December 11th - Lower Body Strength

- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in.
- While keeping the natural curve of your spine, shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Lightly tap elbows to thighs at the bottom of the squat
- Drive through your heels to stand and squeeze your glutes at the top.
- Repeat for 40 seconds, then rest for 20 before the next move.

- Step your left foot forward about 2 feet, bending both knees until your left thigh and right shin are parallel to the floor.
- Raise back to the starting position, then step your left foot back about 2 feet. Bend both knees until your right quad and left shin are approximately parallel to the floor.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move. You'll do the other leg on the 2nd round.

- Hinge at the hips and slowly bend forward with a flat back, keeping your legs straight and core engaged. Stop when your chest is parallel to the floor.
- Return to starting position and repeat for 40 seconds, then rest for 20 before the next move.

- Step your right foot diagonally behind you and lower your right knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your left heel to stand back up and return to the starting position.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move. You'll do the other leg on the 2nd round.

- Take a big step out to the left. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your left knee to lower into a lunge.
- Pause for a second and then push off your left leg to return to the starting position.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move. You'll do the other leg on the 2nd round.

- Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground.
- Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
- Land back on the floor with soft knees. Go directly into another squat jump and repeat for 40 seconds, then rest for 20 before the next move.

- Lift your hips, squeezing your glutes at the top. Hold here. This is starting position.
- Lift your right foot off the floor, bringing your knee toward your chest, stopping when you’ve hinged your hip to about 90 degrees.
- Replace your foot on the floor and immediately lift your left foot off the floor to repeat on the other side.
- Repeat for 40 seconds, then rest for 20 before the next move.

- Press your heels together so your legs make a diamond shape.
- Squeezing your glutes, lift your butt off the mat, making a straight line to your knees. Pause one to two seconds at the top.
- Repeat for 40 seconds, then rest for 20 before the next move.

- Stand with your feet slightly wider than hip-width apart, toes slightly turned out, arms at your sides, palms in.
- While keeping the natural curve of your spine, shift your weight into your heels, push your hips back, and bend your knees to lower into a squat.
- Lightly tap elbows to thighs at the bottom of the squat
- Drive through your heels to stand and squeeze your glutes at the top.
- Repeat for 40 seconds, then rest for 20 before the next move.

- Step your right foot forward about 2 feet, bending both knees until your right thigh and left shin are parallel to the floor.
- Raise back to the starting position, then step your right foot back about 2 feet. Bend both knees until your left quad and right shin are approximately parallel to the floor.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move.

- Hinge at the hips and slowly bend forward with a flat back, keeping your legs straight and core engaged. Stop when your chest is parallel to the floor.
- Return to starting position and repeat for 40 seconds, then rest for 20 before the next move.

- Step your left foot diagonally behind you and lower your left knee until it almost touches the floor. Your front knee should bend to about 90 degrees.
- Drive through your right heel to stand back up and return to the starting position.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move.

- Take a big step out to the right. When your foot hits the floor, hinge forward at the hips, push your butt back, and bend your right knee to lower into a lunge.
- Pause for a second and then push off your right leg to return to the starting position.
- Do all your reps on one leg for 40 seconds, then rest for 20 before the next move.

- Stand with your feet slightly wider than hip-width apart. Hinge forward at your hips and sit your butt back into a squat. Bend your knees until your thighs are parallel to the ground.
- Jump up into the air as high as you can and straighten out your legs. Swing your arms down by your sides for momentum, and keep your back straight and chest lifted.
- Land back on the floor with soft knees. Go directly into another squat jump and repeat for 40 seconds, then rest for 20 before the next move.

- Lift your hips, squeezing your glutes at the top. Hold here. This is starting position.
- Lift your right foot off the floor, bringing your knee toward your chest, stopping when you’ve hinged your hip to about 90 degrees.
- Replace your foot on the floor and immediately lift your left foot off the floor to repeat on the other side.
- Repeat for 40 seconds, then rest for 20 before the next move.