4 - Week DFT Lower Body Workout for Beguines

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

squats 8-10 squats 

10-12 squats

8-10 squats

8-10 DFT abs (legs hip raise)

8-10 DFT abs (legs hip raise)

10-8 DFT push uplegs hip raise

10-12 squats open legs10-12 squats open legs

12-14 squats open legs

10-12 squats open legs

kick back DFT kickback 8-10 each leg

DFT kickback 10-12 each leg

kickback

20 secund DFT mountain climbing20 secund DFT mountain climbing

30 second DFT mountain climbing

20 secund DFT mountain climbing

DFT abs (alternative legs bend hip raise) DFT abs (alternate leg hip raise) 8-10 each leg

 

 

 

 

 

 

 

 

 

 

 

 

10-12 DFT abs legs hip raise

abs (legs bend, hip raise)

15 sec. running in place

 

 

20 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....