‘Chun-Li Leg Circuit’

warm up

3 rounds (4:00)

:25 bird dog

:25 glute bridge

:25 tuck and roll (straddle)

3 rounds (4:00)

:25 lateral band walk

:25 lateral band walk

:25 good mornings

3 rounds (4:00)

:25 sled push (light weight)

:25 Spider-Man lunge

:25 db bicep curls

Workout

6 rounds (12:00)

:30 sled push

:10 rest

:30 db lunge (moderate weight)

:10 rest

:30 single leg good morning (1 leg only)

:10 rest

5 rounds (9:00)

:35 leg curls

:15 rest

:35 kb or db deficit squats

:15 rest

4 rounds (7:00)

:30 db rear foot elevated lunge

:10 rest

:30 db rear foot elevated lunge

:30 rest

3 rounds (4:00)

:35 leg extensions

:35 rest

Online self defense course