Treat yo self to an at home workout curated by PRO Club’s Senior Director of Fitness, Joshua Fitchitt. Fitchett not only teaches Boot Camp, CrossFit, and Spartan coaching, but also leads adventure trips for PRO Club which include mountain biking, kayaking, hiking and white-water rafting. For his full schedule, check out https://www.proclub.com/club. Below he demonstrates a warm-up and 9 lower body exercises. The workouts are broken into three parts with a recommended 3-minute rest after each workout.
Warm-up:
Mini Band Glute Bridge – 45 seconds
Active Samson (Reverse Lunge with Overhead Arm Stretch) – 45 seconds
Air Squats – 45 seconds
Push-up to Down Dog – 45 seconds
Lateral Mini Band Walk (4 steps then change direction) – 45 seconds
Part 1 - 8 minutes to complete as many rounds and reps as possible:
10 Kettle Bell Squats
10 Kettle Bell Romanian Deadlifts
40 Mountain Climbers (total – 20 for each leg)
Part 2 – 5 sets of:
12 Kettle Bell Reverse Lunges
10 Kettle Bell Sumo Deadlifts
8 Burpees
Part 3 – 6 minutes to complete as many rounds as reps as possible
15 Russian Kettle Bell Swings
10 Squat jumps
1 minute of Jump Rope