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Jun 11, 2019

Three Lower Body Moves to do at Home

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All of our boxing and kickboxing classes are a full-body workout. We incorporate lower body moves into the warm up, during the active rests and even during the rounds. You might not notice you’re using your lower body during the rounds, but with every step around the bag, switching your stance, punching high to low on the bag and rolling back and forth, your lower body is being worked!
Incorporate these three moves into your routine at home or at the club in our private training area (that is available for all members to use) to strengthen your lower body:
Pulse Squat
For this move, you won’t need any equipment. Stand with your feet a little wider than high distance apart. Point your toes out making sure they’re in
line with your knees. Squat down, keeping your back straight, chest high and your weight in your heels. Make sure your knees don’t go past your toes.
Once you’re in a squat position pulse three times and stand up. Complete 15 reps, 3 times.
*If you want a challenge, grab a dumbbell or a resistance band to put around your knees.
Glute Bridge
Laying on your back with your knees bent, lift your hips up until they’re in a straight line with your knees, hips and thighs. Squeeze your glutes and hold
for three seconds. Lower your glutes back to the ground and repeat. 3 sets of 15 reps.
* For an added challenge, add a resistance band around your knees and pulse your knees out at the top. You can also hold a weight on your hips.
Goblet Lunge
For this move, you’ll need some added weight. Grab whatever you have close to you: a dumbbell, kettlebell, wine bottle, protein powder container or
your baby! Starting with your feet together, holding your weight at chest height, lunge backwards. Make sure your core is strong, your back is straight,
and your weight should be in the heel of your front foot. Repeat on the other side. Do 10 lunges on each leg for 4 sets.
Add these moves into your schedule while you’re cooking dinner, watching TV, at your kids after school activities or during the work day to get your blood moving. Within a few weeks, you’ll start to see a difference!

Add these moves in while you’re cooking dinner, watching TV, at your kids
after school activities or during the work day to get your blood moving.
Within a few weeks, you’ll start to see a difference!

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