Web WOD | Thursday, May 13, 2020

Pure Strength | #15

Author: Brooke, Gahanna/John E. Bickley YMCA

Equipment: Sturdy chair, mat optional
Estimated Time to Complete: ~30 minutes, depends on # of sets desired

This workout aims to target the legs and core. Complete the workout then start again from the top! For a longer workout that challenges the lower body, perform a third set. To keep the heart rate up, this workout incorporates a lot of getting down on to the floor and getting back up. If this is a barrier to completing the workout well, feel free to do the exercises in an order that works better for you!

Set 1 

  • Left leg chair pistol squats, 12 reps
  • 30 sec recovery
  • Glute bridges left leg on chair, 12 reps
  • 30 sec recovery
  • Right leg chair pistol squats, 12 reps
  • 30 sec recovery
  • Glute bridges right leg on chair, 12 reps
  • 60 sec recovery

Set 2

  • Split stance squat left, 12 reps
  • 30 sec recovery
  • Clamshells left, 20 reps
  • 30 sec recovery
  • Split stance squat right, 12 reps
  • 30 sec recovery
  • Clamshells right, 20 reps
  • 60 sec recovery

Set 3

  • Sumo squats, 15 reps
  • 30 sec recovery
  • Donkey kick left, 20 reps
  • 30 sec recovery
  • Sumo squats, 15 reps
  • 30 sec recovery
  • Donkey kick right, 20 reps
  • 60 sec recovery

Set 4

  • Calf raises, 25 reps
  • 30 sec recovery
  • Adductor leg raises left, 20 reps
  • 30 sec recovery
  • Calf raises, 25 reps
  • 30 sec recovery
  • Adductor leg raises right, 20 reps
  • 60 sec recovery

Set 5

  • Lateral lunges left, 12 reps
  • 30 sec recovery
  • Double jackknife left, 12 reps
  • 30 sec recovery
  • Lateral lunges right, 12 reps
  • 30 sec recovery
  • Double jackknife right, 12 reps
  • 60 sec recovery
Category: Workout of the Day