Day 4: Legs & Hips

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Gotta keep it short today since we are up at St. Simons Island for the 4th of July holiday for the Sunshine Festival 5K. I’m not running…just here to cheer on Chad and everyone else running! 🙂

No bonus today but make time to get in our Day 4 workout, the Quick Morning Workout and your negative pull ups! Get up and get it out of the way early so you can have guilt free fun with friends and family!

Day 4 exercises: 2-3 sets of 10

  • Squat Jacks
  • Lunge Series – Multi-directional Lunges – 2-3  times per direction per leg
  • One legged Bridge Lift
  • :60 Wall Sit

Quick Morning Workout:

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Speed Work: This week’s speed work can be found in Monday’s post. Click here and scroll  down for the workout and pacing guidelines.


Day 4 “how to” videos:

Squat Jacks: Squat Jacks burn a high number of calories and and strengthen and tone our lower body!


Lunge Series – Multidirectional Lunges – 2-3 per direction per leg


One Legged Bridge Lift: Lie flat on the floor on your back. Bring your feet close to your glutes. Raise your hips as high as you can. Keep core drawn in as well as your glutes contracted. Make sure you keep your back straight during the entire exercise.


Wall Sit: How long can you hold your wall sit? If you can go past :60 hold it longer!