Extreme Balance Challenge Part 2

Type: Balance

Muscle groups targeted: Primarily lower body and core muscles

Equipment: None, but a mat is recommended

Length: 25 - 40 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 12 reps, 1 set, 30 sec rest between exercises

Intermediate: 10 reps, 3 sets, 30 sec rest between exercises

Advanced Reps/Sets: 12 reps, 3 sets, 15 sec rest between exercises

This is a follow up to Part 1 which you can find here. Let us know which one you liked best! As always, do each exercise properly for maximal gains, videos are linked for example movements.

Warm up (5 min)

1. Light cardio (jog, jumping jacks, stationary hops)

2. Dynamic stretching (ex. Leg swings, hamstring sweeps)

Active Break: 30 seconds

Main Set (for exercises with 1 leg, reps are for EACH leg unless otherwise stated)

1. Single Leg Deadlift with Press (add band or weight for added difficulty)

2. Side Plank with Leg Lifts

3. Bulgarian Split Squat

4. Star Taps (3 taps = 1 rep, do 3 reps per leg)

5. Reverse lunge to kick

Active Break: 30 seconds

Cool down (5 min)

1. Chair Pose - hold for 30 seconds

2. Warrior Pose Flow (Warrior 1, 2 and 3)

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.