Day 12 - Live 21 Day Fix - Lower Fix:
Time: 32 minutes
Backgrounders: Same as Day 1
Rounds: 4 (each round repeated)
Music: None
Weights Used: 15 lbs., 17.5 lbs and 20 lbs.
Autumn added a 10 second hold to the end of each exercise and she went up in weights. I really felt it more with heavier weights. I will probably use my 20 lbs. on the calf raises and split squats next week.
Round 1:
Side lunge, back lunge - 17.5 lbs.
Squat, leg raise - 20 lbs.
Repeat
Round 2:
Curtsy lunge - 20 lbs.
Calf raise - 17.5 lbs.
Repeat
Round 3:
Static lunge (or split squat as she called it) - 17.5 lbs.
Sumo squat - 20 lbs. (I used my single 40 lb. dumbbell)
Repeat
Round 4:
Single leg tap back - 15 lbs.
Half circle squat (pistol, side, tap back, repeat) - 17.5 lbs. (one dumbbell)
Repeat
Bonus Round:
Bear hold - Fire hydrant into side press back, lower but don't release bear hold, repeat all one side. Then do the other side (one minute each).
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Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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