• Emily

Workout 6 - Legs & Booty

**Please review the "4 Month Workout Series" blog post prior to starting.


Warmup

  • Stationary jog, 1 minute

  • Stationary high knees, 30 seconds

  • Stationary butt kicks, 30 seconds

  • Walking quadricep pull, 5 each leg

  • 10 cross over toe touch and reach (cross ankles, bend at the waist and touch toes), 5 right, 5 left

  • 10 Shoulder rollbacks (5 forward, 5 back)

  • 5 Inchworms

Workout - Circuit (2 times through) *with weight

  • Jumping lunges, 10 each leg

  • Skaters, 20 total (no weight)

  • Goblet sumo squat, 15 reps

  • Side squat, 5 left, 5 right

  • Step up alternating knee lift, 16 reps

  • Hip thrust, 15 reps

  • Hip hinges, 15 reps

  • Side lunge, 15 each leg

  • Lateral jump squats, 5 left, 5 right (no weight)

  • Wall sit, 1 minute

TESTIMONIALS

meal plan subscription

"I love cooking and reading new recipe books, Bon Appetite and Cooks Illustrated magazines but day to day meal planning is not my favorite thing to do. Emily’s Waves and Free meal plan brings delicious variety to our table and takes away the weekly grind of planning. Having everything from recipes to grocery list in one place is great. Knowing the meals are healthy for our family is a wonderful bonus!"

2020 by WAVES & FREE, LLC.