September 17th - Lower Leg Limbo

Tuesday Tone

1 ROUND •
14 MOVES •
10 WELLBEING MINUTES
Picture of Workout

SQUAT WALK

- Start with feet about hip width apart and bend knees pressing hips back and walk 4 steps forward, 4 steps back
- Repeat for 60 seconds

REVERSE LUNGE DRIVE (LEFT SIDE)

- Start with hands on hips and step left foot back bending knee
- Raise left knee towards chest
- Repeat for 30 seconds

REVERSE LUNGE DRIVE (RIGHT SIDE)

- Start with hands on hips and step right foot back bending knee
- Raise right knee towards chest
- Repeat for 30 seconds

PLIÉ SQUAT

- Open to a wide squat plié position
- Bend hips and lower to parallel knees
- Repeat for 60 seconds

SKATERS

- Hop lateral from one side to the other in skating motion
- Repeat for 60 seconds

GOOD MORNING

Elevate hands behind head and keep straight back. Bend forward until parallel to the floor and lift back to neutral standing position. Repeat for one minute.

STATIC LUNGE (LEFT SIDE)

Pivot to one side and extend right foot back. Drive hips down bending at the knees to create static lunge. Repeat for 30 seconds.

STATIC LUNGE (RIGHT SIDE)

Pivot to one side and extend left foot back. Drive hips down bending at the knees to create static lunge. Repeat for 30 seconds.

BRIDGE

Lay on back with knees bent. Lift hip up while engaging core then lower back down. Repeat for one minute.

KNEE CIRCLE (LEFT SIDE)

- While on your hands and knees, lift left leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- Repeat for 30 seconds.

KNEE CIRCLE (RIGHT SIDE)

- While on your hands and knees, lift right leg off the floor.
- While keeping the knee bent, draw big wide circles.
- Keep the hips and shoulders parallel to the ground while in motion.
- Repeat for 30 seconds

STRAIGHT LEG TOE KICK (LEFT SIDE)

- Extend left leg and toes out
- Kick left leg up
- Repeat for 30 seconds

STRAIGHT LEG TOE KICK (RIGHT SIDE)

- Extend right leg and toes out
- Kick right leg up
- Repeat for 30 seconds

SUPERMAN HOLD

- Lay flat on belly
- Raise arms and legs up and hold at top for a second
- Repeat for 60 seconds

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