divinelymadefitness

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1. Treadmill (Warm-Up)

• Put the treadmill on an incline and walk or run for 20 minutes to get your heart rate up and muscles warmed.

2. Stretch (Dynamic Stretches)

• Perform stretches to loosen up muscles and prepare for the workout (focus on legs, hamstrings, quads, and glutes).

3. Lunges & Jump Lunges (Superset)

• Lunges: 4 sets of 6 (each leg).
• Jump Lunges: 4 sets of 6 (immediately after lunges, no rest in between).

4. Romanian Deadlifts (RDLs)

• Perform 4 sets of 12 reps, focusing on hamstrings and glutes. Use proper form to protect your lower back.

5. Sumo Squats

• Perform 4 sets of 15 reps, targeting inner thighs, glutes, and quads. Keep a wide stance and proper depth.

6. Alternative Waves (Finisher)

• Use battle ropes for waves as a conditioning finisher. Aim for short bursts of intensity .

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