"21 Day Lower Body Workout Plan Template"

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21 DAY FIX
LOWER BODY FIX—TRAVEL CHEAT SHEET
If you can’t pack your 21 Day Fix workout DVD and weights when traveling, just bring this
Lower Body Fix Travel Cheat Sheet and a set of resistance bands.
Workout consists of FOUR rounds. Do each move for ONE MINUTE, then take a 15 second
break. Be sure to have a bottle of water handy!
If you’re tired of starting over,
2 rounds each move, 20 seconds each.
*JOG IN PLACE
*JUMPING JACKS
stop giving up.
*WINDMILLS
*SIDEBENDS
Autumn Calabrese
*CROSS TOE-TOUCHES
SIDE LUNGE TO BACK
STATIC SPLIT SQUAT ON
LUNGE ON RIGHT
RIGHT
(10 second hold at end)
SQUAT TO KNEE RAISE
SUMO SQUAT
(10 second hold
(alternate right & left)
at end)
SIDE LUNGE TO BACK
STATIC SPLIT SQUAT ON
LUNGE ON LEFT
LEFT
(10 second hold at end)
SQUAT TO KNEE RAISE
SUMO SQUAT
(10 second hold
(alternate right & left)
at end)
SEATED INNER THIGH LIFT
CURTSY LUNGE
(alternate right
(30 SECONDS RIGHT, THEN LEFT)
& left)
SEATED QUAD RAISE
CALF RAISES
(10 second hold
(30
SECONDS RIGHT, THEN LEFT - MOVE UP,
at end)
DOWN, IN & OUT)
CURTSY LUNGE
(alternate right
SEATED INNER THIGH LIFT
& left)
(30 SECONDS RIGHT, THEN LEFT)
CALF RAISES
(10 second hold
SEATED QUAD RAISE
(30
at end)
SECONDS RIGHT, THEN LEFT - MOVE UP,
DOWN, IN & OUT)
FIRE HYDRANT WITH LEG
EXTENSION, RIGHT
FIRE HYDRANT WITH LEG
EXTENSION, LEFT
21 DAY FIX
LOWER BODY FIX—TRAVEL CHEAT SHEET
If you can’t pack your 21 Day Fix workout DVD and weights when traveling, just bring this
Lower Body Fix Travel Cheat Sheet and a set of resistance bands.
Workout consists of FOUR rounds. Do each move for ONE MINUTE, then take a 15 second
break. Be sure to have a bottle of water handy!
If you’re tired of starting over,
2 rounds each move, 20 seconds each.
*JOG IN PLACE
*JUMPING JACKS
stop giving up.
*WINDMILLS
*SIDEBENDS
Autumn Calabrese
*CROSS TOE-TOUCHES
SIDE LUNGE TO BACK
STATIC SPLIT SQUAT ON
LUNGE ON RIGHT
RIGHT
(10 second hold at end)
SQUAT TO KNEE RAISE
SUMO SQUAT
(10 second hold
(alternate right & left)
at end)
SIDE LUNGE TO BACK
STATIC SPLIT SQUAT ON
LUNGE ON LEFT
LEFT
(10 second hold at end)
SQUAT TO KNEE RAISE
SUMO SQUAT
(10 second hold
(alternate right & left)
at end)
SEATED INNER THIGH LIFT
CURTSY LUNGE
(alternate right
(30 SECONDS RIGHT, THEN LEFT)
& left)
SEATED QUAD RAISE
CALF RAISES
(10 second hold
(30
SECONDS RIGHT, THEN LEFT - MOVE UP,
at end)
DOWN, IN & OUT)
CURTSY LUNGE
(alternate right
SEATED INNER THIGH LIFT
& left)
(30 SECONDS RIGHT, THEN LEFT)
CALF RAISES
(10 second hold
SEATED QUAD RAISE
(30
at end)
SECONDS RIGHT, THEN LEFT - MOVE UP,
DOWN, IN & OUT)
FIRE HYDRANT WITH LEG
EXTENSION, RIGHT
FIRE HYDRANT WITH LEG
EXTENSION, LEFT