Did this one in the gym at 8pm when nobody was looking! Here's a time efficient lower body, conditioning and core workout. Normally when I perform a lower body workout I like to push, pull, move laterally and perform an explosive movement. Here I combined lateral and explosive to save time and get my heart rate up.
Exercises 1 & 2 were performed as straight sets with 30 sec rest between sets.
EXERCISE #1 (PUSH): Kettlebell Front Squat (very core intensive)- 4 sets 6-8 reps
EXERCISE #2 (PULL): Dumbbell Romanian Deadlift - 4 sets 6-8 reps
EXERCISES 3-5 - Performed in a circuit format with no rest between exercise and 30 sec between rounds - 4 rounds 8 reps (on each side where applicable)
# 3 LATERAL AND EXPLOSIVE: Lateral step hop
# 4 CORE ROTATION: Jump Switch Rotational Med Ball Wall Slam
# 5 EXPLOSIVE CRUNCH: Overhead Med ball crunch throw
A few stretches using a stability ball. That's right it's not just for crunches and knee tucks! Held each stretch very gently for 30 sec.