The Technique: Lower Body (strength+cardio)

You'll need: Medium to heavy dumbbells

Warm up burst: 20 on/2 off 3x

• Jump Jacks
• Knee Ups
• Boxer Shuffle
• High Knees
• Butt Kicks

16x3

• Curtsy Lunge R with 16 pulses
• Up Down Squats or Basement Squat
• Curtsy Lunge L with 16 pulses

• Goblet Squats
• Jump Squats w/DB pick up
• Oil Drill w/weight R/L
• Star Jumps

20x3

• Out +In
• Jump Twist
• Basement Beyonce w/ 10 hold

16x3

• Lateral Lunge R
• Skaters
• Lateral Lunge L
• Plyo Lunge Alt

16x2

• On Your Mark R
• Calf Raises
• Criss Cross Jumps
• On Your Mark L

10x3

• Tempo Squats
• 3.1.2
• 2.1.3
• 2.1.2