Welcome to Day 1 of Fitness Blender’s Free 2 Week Challenge!

Build strength and stamina in the lower body with these fast-paced all-standing Tabata intervals! Aside from our built-in warm-up, the workout will feel like a blend of cluster strength training and HIIT cardio for your lower half as we complete 3 intervals of each exercise. 

Equipment: 1 set of medium to heavy dumbbells (I am using 15 lbs)

For ease due to the short transitions, I am choosing one dumbbell to use for all strength exercises. If you're able and prefer to, you can switch out weights for the exercises as needed. During the strength training exercises, focus on slow controlled movement and mentally visualize what muscles are activated. During the bodyweight cardio exercises, focus on picking up the pace while maintaining control and proper form. We will need to be versatile in switching between these two! 

Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to frequent rest intervals and modifications shared. Further adjust your difficulty based on the weights used and your pacing on the cardio intervals.

Enjoy the dynamic blend of strength and cardio in this routine! That, along with the quick intervals makes this routine an encouraging start to this free 2 week challenge. I look forward to reading your comments below! 

xxErica 

Warm-Up (Built-In to Workout): 9 exercises, 20 seconds active / 10 seconds rest (4.5 minutes)
(during rests can jog in place or continue the exercise)
Alt Toe Touch
Squat + Forward Fold
Reverse Point + Knee Drive (One Side)
Reverse Point + Knee Drive (Other Side)
Wide Squats
Kettlebell Swing
Rev. Lunge + Rev. Leg Lift (One Side)
Rev. Lunge + Rev. Leg Lift (Other Side)
Shallow Skaters

Lower Body Strength with HIIT Cardio: 12 exercises x3 each, 20 seconds active / 10 seconds rest (18 minutes)
Narrow Squat (2 x 15 lbs)
Narrow Squat + Narrow Squat Jump mod = calf raise
Rev. Lunge + Rev. Leg Lift (One Side) (2 x 15 lbs) mod = tap toe down
Rev. Lunge + Rev. Leg Lift (Other Side) (2 x 15 lbs) mod = tap toe down
Wide Squat + Pulse (1 x 15 lbs) mod = no pulse
Kettlebell (Dumbbell) Swing (1 x 15 lbs)

**Water Break**

Curtsy Lunges (One Side) (2 x 15 lbs)
Curtsy Lunges (Other Side) (2 x 15 lbs)
Skaters mod = step and/or touch back foot down
SLDL (One Side) (1 x 15 lbs) mod = assisted or lower ROM
SLDL (Other Side) (1 x 15 lbs) mod = assisted or lower ROM
Squat + Alt Knee Drive

**Water Break**

Cool Down: 9 exercises, 30 seconds each (4.5 minutes)
Quad Stretch (One Side)
Quad Stretch (Other Side)
Inner Thigh Stretch
Hamstring Stretch (One Side)
Hamstring Stretch (Other Side)
Hip Flexor Stretch (One Side)
Hip Flexor Stretch (Other Side)
Glute Stretch (One Side)
Glute Stretch (Other Side)

Pounds to Kilograms
lbs = kg
3 = 1.3
5 = 2.2
6 = 2.7
9 = 4.1
10 = 4.5
12 = 5.4
15 = 6.8
18 = 8.1
20 = 9
21 = 9.5
24 = 10.8
25 = 11.3
30 = 13.6