workout of the week 12/12/16

2 Sets of each strength exercise resting for 30 seconds in between sets.

 

Warm-up

15 minutes cardio of your choice

 

Body-Weight Squat with knee press out

-       Flex band around knees

o   15 reps

Single Leg Squats

o   15 Reps ea. Side

 

Hip Raises with Knee Press Out

-       Flex Band around Knees

o   15 Reps

 

Lateral Band Walks

-       Flex Band Round Knees

o   15 Reps ea. Side

 

Single Leg Standing Dumbbell Calf Raises

o   15 Reps ea. Side

 

Plank

-       Hold for 30 Seconds

o   2 Sets

 

Side Plank

-       Hold for 15 Seconds ea. Side

o   2 Sets