2 Week Challenge Day 11: Lower Body Strength + Cardio Intervals Fitness Health Track

Workout Description

Welcome to Day 11 of Fitness Health Track’s Free 2 Week Challenge!

Today we will achieve a blend of strength and cardio without any weights. Since several challenge workouts have already been completed prior to this, it will probably feel nice to switch it up and give the weights a break while
still working towards cardiovascular, muscle strength, and muscle endurance benefits. All you need is a mat!

We will complete 9 tri-sets, meaning, groups of 3 exercises in a row before a rest. Each exercise in the tri-set will be completed for 30 seconds, so 90 seconds of work before a rest. The third exercise in each tri-set will most
likely be the most difficult exercise that spikes your heart rate and gives the muscles a little extra burn. With the longer intervals, it will be important to pace yourself throughout.

Difficulty & Modifications Explained: This workout is rated a level 3 due to the bodyweight-only nature and modifications shared throughout. To make it more challenging, use weights for some of the slower strength-based
exercises.

After this, there’s just one day left to complete in this challenge! You’re almost there!

xxErica

Warm-Up: 8 exercises, 40 seconds each (5.3 minutes)
Tabletop to Child’s Pose
Alt Doggies
Glute Bridges
Alt Hip Openers
Squat + Calf Raise
Alt Rev. Lunge + Alt Front Lunge
Alt Side Lunge + Crossbody Forward Fold
Alt Lateral Leg Raises

Lower Body Strength + Cardio Tri-Sets Workout: 9 groups of 3 exercises, 30 seconds each back-to-back / 30 seconds rest (18 minutes)
Reverse Lunge + Knee Raise (One Side)
Reverse Lunge + Knee Raise (Other Side)
Jumping Lunges mod = alt reverse lunges

Calf Raise Narrow Squats mod = flat feet
Narrow Squat + Calf Raise
Bear Hold mod = take rests w/ knees down

Side Lunge (One Side)
Side Lunge (Other Side)
Shuffle Side Lunges mod = step

In and Out Squat
Squat + Alt Lateral Toe Tap
Star Jacks mod = alt sides w/ lateral leg raise

Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges
Curtsy Lunge + Reverse Lunge + Stand (One Side) mod = stand in between lunges
Alt Curtsy Lunge Lateral Leap mod = step

**Water Break**

Wide Squat RDL’s
Wide Squats
Shuffle Squat mod = step

Front Lunges (One Side)
Front Lunges (Other Side)
Front/Back Puddle Jumps mod = fast steps

Side Lunge Shifters
Static Squat Abductions
Squat + Alt Lateral Leg Raise

Doggie Kickout (One Side) mod = doggie
Doggie Kickout (Other Side) mod = doggie
Glute Bridge Pulses mod = glute bridges

**Water Break**

Cool Down: 8 exercises, 40 seconds each (5.3 minutes)
Hip Flexor Stretch w/ Opt. Quad Stretch (One Side)
Hip Flexor Stretch w/ Opt. Quad Stretch (Other Side)
Alt Calf Stretch
Butterfly
Crisscross Sit Glute Stretch (One Side)
Crisscross Sit Glute Stretch (Other Side)
Seated Forward Fold – Flexed Feet
Seated Forward Fold – Pointed Toes