4 - Week DFT Lower Body Workout for Advanced

Click on the image to see a demonstration
Week 1 & 2 Week 3 & 4
2-3 time per week  2-3 time per week
First session: First session:
30 Jumping Jacks 40 Jumping Jacks

single leg squatsAdvanced single leg squats (6-8 each) 

Advanced single leg squats (8-10 each) 

single leg squats

egs hip raise & 7 min. V legs8-10 legs hip raise & 7 sec. V 

10-12 legs hip raise & 7 sec. V legs hip raise & 7 sec. V

jumps squat10-12 jumps squats

10-12 jumps squatsjumps squats

squats10-12 squats

10-12 squats

squats

high knee revert lunges8-10 DFT high knee revert lunges (6-8 each leg)

10-12 DFT high knee revert lunges (6-8 each leg)

high knee revert lunges

kick back DFT kickback 10-12 each leg

DFT kickback 12-14 each leg

kickback

20 secund DFT mountain climbing30 secund DFT mountain climbing

40 second DFT mountain climbing

20 secund DFT mountain climbing

hang up legs hip raise

8-10 abs (legs hip raise & alternate 

 

 

 

 

 

 

 

 

 

 

 

10-12 abs (legs hip raise & alternate

hang up legs hip raise  

DFT roll & hold for 5 sec. 8-10 DFT roll & hold for 5 sec. 
8-10 DFT roll & hold for 5 sec.DFT roll & hold for 5 sec.

20 sec. running in place

 

 

30 sec. running in place
45 sec. plank 55 sec. plank
stretching
stretching

stretching

stretching

1-Minute Break 1-Minute Break

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....

 

Second and third session: 

Repeat this routine, rest one-minute at the end of each session....