VGK “Pause” Workout: Day 8 Lower Body

Lower body and ab workout today! Please warm up before doing the circuit, and stretch afterward. The warm up can be a 5-10 minute walk, run, bike, elliptical, or swim.


Do the entire circuit 2 or 3 times.

Lateral Squat Walk

Start off in a squat position with an exercise band around the lower part of your thighs (can be done without the band). Staying in your squat, take small steps to the side until you have taken 10 steps, then take 10 steps in the other direction. (20 steps total)

Flutter Kicks

Lay on your back with your hands under your butt to stabilize your back. Keeping your legs straight, raise them off the ground and move your legs as if you are doing a freestyle swimming kick. Do this for 20 seconds.

Calf Raises

Stand Tall and raise up on to the balls of your feet. Feel free to hold on to something for balance. Stay on the balls of your feet for 2 seconds before lowering back down. Do this 20 times.

Wall Sits with a Ball

Lean against a wall in a sitting position, with your knees bent to 90 degrees. Place a ball in between your knees and squeeze the ball while you hold your position. Keeps your abs tight. Do this for 30 seconds.

If you don’t have a ball, do the wall sit without one.

Russian Twists

Sit on the ground with your knees bent and heels about a foot away from your butt. Lean back slightly, keeping your back straight (important! don’t round your back). With or without a weight, twist to bring your hands to one side of your body, then twist the other direction to bring your hands to the other side. Keep your abs tight while you do this. This is not an arm movement, it is a core movement. Do 30 twists (15 each side).

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