Lower-Body Bodyweight Exercises With Cardio

Welcome to the last week of the SELF 2020 New Year’s Challenge! Today, we’ve got a few great lower-body bodyweight exercises, another great new trainer for the week, and a totally new burnout style for you to try—so don’t stop now!

Today’s workout will focus on a few different types of lower-body moves. One brand new exercise you’ll be trying is the runner’s lunge to balance. You can do this move quickly and focus on your speed and agility, or you can take this move extra slow and really make it about balance and strength building. You’ll also be trying the corkscrew exercise today. This one can be a bit tricky at first. The main point to remember is that you’re always touching your opposite hand to opposite toes. Take it slow and build that speed gradually.

You’ve also got a new burnout protocol to try: the AMRAP. That stands for “as many rounds as possible.” The concept is simple: You’ll set a timer (in this case 4 minutes), and do as many rounds of a mini circuit as you can, resting as little as possible. Each of the mini circuits in our AMRAPs this week will have 3 moves. The goal with an AMRAP is to move continuously. So if you’re moving at an all-out pace and can only sustain that for 60 seconds before you have to stop and catch your breath—that’s not an AMRAP. Try to move at a pace that’s fast enough to be challenging, but slow enough that you can sustain it for the full 4 minutes.

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Our athlete this week is Delise Johnson, a certified trainer and strength coach at Crunch Gym.

The lower-body bodyweight exercises below are for Day 22. Check out the full month of workouts right here. Or go to the workout calendar here.

Workout Directions

Do each move below for your selected period of work and rest time (Option 1, 2, or 3). After your last move, rest for 60 seconds. That’s 1 circuit. Do the entire circuit 3-5 times. After your last circuit, try the AMRAP.

  • Option 1: 30 seconds of work, 30 seconds of rest
  • Option 2: 40 seconds of work, 20 seconds of rest
  • Option 3: 50 seconds of work, 10 seconds of rest

Bonus: AMRAP (As Many Rounds As Possible)
Do 10 reps of each move below in order. Complete as many rounds as you can in 4 minutes, resting as little as possible.

  • Runner’s Lunge to Balance – Repeat on Each Side
  • Toe Touch Crunch – Alternating Sides

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