Lower Body Burn and Ab Blitz-WOD

Good Day Everyone! Today we are focusing on working the lower body and to rest we will be doing pushups. Move quickly from one exercise to the next taking breaks as your need them. Go through the entire workout twice. After youve finished this, if you have any energy left over I threw in a quick Ab routine. Rememeber, with all exercises, make sure you are using good form. If your blasting through moves without keeping your core tight and using bad form your only going to end up hurting yourself.

20 reps-Plie Squat Jumps
5reps each leg-Static Lunge to Plyo Lunge(5 reps static lunge followed by to Plyo lunge is one rep-do 5x each leg)
20 reps-Low Prisoner Squats
20 reps-Pushup to Frog(To do the frog bring your knee up towards your elbow. Do 5 pushups then hold in plank position and do 5 frogs. Do 20 pushups and 20 frogs)
10 reps-box Jumps or chair jumps
20 reps each leg-Split Squats(Back foot on chair)
15 reps each leg-Single leg lift to single leg bridge(Lie on back with one leg out straight and other pulled back. Lift leg till it is pointing up and push hips up into a bridge so that your hips to shoulders form a staight line. drop hips and lower leg. Do 15x)
20 reps each leg-Alt forward/Backward Lunges(Each lunge counts as one)
16-Decline pushup to decline mt climber(Do 2 pushups then 5 put one foot on the ground and alt switching foot up to bench-do 5. Continue until you hit 16 pushups)


Ab Blast(Go through all exercises 2x)
1 min-Up Down Plank(Start in pushup position lower one elbow to the ground then the other. Then take right arm push back up to pushup position followed by other arm. do for one min)
25 reps-Leg Lift to reverse crunch
15 reps-Vsit
Side Plank hold with leg lift-Do 20 leg lifts each side
50 reps-Situps