Total Isolation Series: Lower Body

Warm-up*:

Every Minute On the Minute (EMOM):

Minute 1: 10 Squats

Minute 2: 15 Squats

Minute 3: 20 Squats

Minute 4: 25 Squats

Minute 5: 30 Squats

*Less than 1 Month

Minute 1: 5 Squats

Minute 2: 10 Squats

Minute 3: 15 Squats

Minute 4: 10 Squats

Minute 5: 5 Squats


Down Dog to Runner's Lunge & Twists


Main Workout

Option 1 > 3 Months: 2 Rounds Not for Time

20 Box Step-ups R

20 Box Step-ups L

20 Lateral Box Step-ups R

20 Lateral Box Step-ups L

20 Stability Ball Glute Bridges

20 Banded Side-Steps R

20 Banded Side-Steps L

20 Single Leg Iso Quad Step Downs R

20 Single Leg Iso Quad Step Downs L


Option 2 < 3 Months: 2 Rounds Not for Time

14 Box Step-ups R

14 Box Step-ups L

14 Lateral Box Step-ups R

14 Lateral Box Step-ups L

14 Stability Ball Glute Bridges

14 Banded Side-Steps R

14 Banded Side-Steps L

14 Single Leg Iso Quad Step Downs R

14 Single Leg Iso Quad Step Downs L


Option 3 < 1 Month: 1 Rounds Not for Time