ROCK Fitness and Performance

ROCK Fitness and Performance

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Ok! Tomorrow is the first day of the second half of 2019..... Who's gonna be in class with me at 8:30???
Wanted to say a big thank you to sam and amy for all their incredible training and encouragement this year! You guys have an excellent program and know how to get results! Pictures are from beginning of this year to yesterday.
Workout sessions are always better with a friend!
Repping for Rock Fitness @ Yosemite!
Great workout this morning! Thank ya' Wayde!
The team preparing for an awesome boot camp....
Come check out The Protein Bar in downtown Leesburg for 1st Friday!! They have a lot of great supplements to offer backed by real science as well as information on genetic testing to show you what foods and types of workouts are best for YOUR body. Not only them but our own Rock Fitness members Claire will be there with her amazing FitFoods with Claire and Beth Kusnetz owner of Peaceful Place Massage, LLC. will be doing hands on massage so you can see first hand the wonders she works!!
In my hometown of Virginia Beach for the weekend to support my little brother, Colin, who is racing tomorrow at the Rock and Roll 1/2 Marathon!!!๐ŸŽฝ Our dad will be right behind him, pushing him the entire way. They are a part of Team Hoyt Virginia Beach; a sub-chapter of The Hoyt Foundation. Yet another great Dad and son racing duo :). Learn more about them here: http://www.teamhoyt.com/index.html I know Colin would love the support and have you in his Corner, cheering him on from a far! ๐Ÿ‘ Check out their page here โฌ‡๏ธ Also, I hope everyone has a safe and fun Labor Day weekend!

โ€œOur mission is to create a healthier world by building a community that values health and fitness. Through our passion, we believe in educating, empowering, and motivating our members to reach their full potential through physical and mental fitness."

gofundme.com

Fitness Fights Cancer: A Symposium for Hope organized by Sam J Juzbasich

Good morning friends...I am asking for your support on a noble cause. I am hosting a 6 week cancer symposium (virtually) to give people hope in this time of uncertainty and to raise $900 to turn my organization Fitness Fights Cancerโ€‹ into an official 501-3c. Whatever left over will go directly to support families with a loved one battling cancer.

Most of you know my story by now and many of you have seen first hand what I did. I have stayed quiet during the last couple of months working deeply on myself, but now I am being vulnerable and putting myself out there. No matter the situation or what life has thrown at you, there is always something you can do.

I will be releasing the dates for the event, all who sign up will have a recording of each interview and video. The speakers will include a range of different doctors, cancer fighters, supporters (family and friends), and much more. I am still filling slots so if anyone would like to share their story or message please DM me.

Thank you!

gofundme.com

๐ƒ๐จ ๐ฒ๐จ๐ฎ ๐š๐ง๐ ๐ฒ๐จ๐ฎ๐ซ ๐ฉ๐š๐ซ๐ญ๐ง๐ž๐ซ ๐ฐ๐š๐ง๐ญ ๐ญ๐จ ๐ฅ๐จ๐ฌ๐ž ๐ญ๐ก๐ž ๐ฐ๐ž๐ข๐ ๐ก๐ญ ๐ฐ๐ข๐ญ๐ก๐จ๐ฎ๐ญ ๐ ๐ข๐ฏ๐ข๐ง๐  ๐ฎ๐ฉ ๐๐š๐ญ๐ž ๐ง๐ข๐ ๐ก๐ญ?

We believe weight loss doesnโ€™t have to make you give up things you love as a couple. Including date night dinners.

Sam and I have date night weekly and, we enjoy it guilt free. We teach our clients to do the same by teaching them to structure their nutrition using simple methods that allow them to not only have date night dinners but, how to lose the weight for good.

In fact, our eBook on how to order at a restaurant and stay on plan will be available soon and, you get to preview it ๐…๐‘๐„๐„.

Stay tuned for more details on the book.

Until then, check out our free webinar on our Fat Loss Freedom Formula so you can learn how we have date night and still reach our fitness goals at flab2fitcouples.com

Gillian Clarke making it look easy with her 295lb Barbell Hip Thrusts. The stage is waiting for you!

Adequate protein is essential during fat loss for at least 3 reasons:

1. There is an improved fat loss effect with a high protein diet (Longland et al., 2016). One reason is that the TEF (Thermic Effect of Food) for of protein is much higher than fats or carbs by about 2-3x! That means it takes a lot of energy to digest protein making the amount you burn everyday much higher than eating more carbs and fats than protein.

2. It's the most satiating macro nutrient. Protein makes you feel fuller longer meaning it can help with hunger when higher percentage of your diet is protein.

3. It protects against loss of lean body mass. Lean body mass consists of muscle, bones, and organs. Muscle requires a lot of energy to maintain. So, the more muscle we have, the more calories we burn at rest! That means, the more lean body mass we have, the more we can eat! Unfortunately, diets that utilize a normal protein diet of say, 15% of calories from protein, you tend to lose about 30 to 40% of the weight that you're losing from lean body mass. That's a lot of muscle and other lean body mass lost! Which means, your metabolic rate GOES DOWN making it harder to keep losing weight without cutting calories lower and lower and excising more and more!

However, eating a high protein diet that is around 30% of calories from protein, you tend to lose only about 20% of weight from lean body mass and, there's ways to combat that somewhat with diet breaks and refeeds...but those are a topic for another post.

How can you maximize you fat loss results by deciding how much protein you need to improve your fat loss nutrition plan? Guess you will have to join our monthly online group coaching membership to find out!

ROCK Fitness and Performance's cover photo

ROCK Fitness and Performance's cover photo

๐–๐ž ๐ง๐ž๐ž๐ ๐ฒ๐จ๐ฎ๐ซ ๐ก๐ž๐ฅ๐ฉ!

We are working on our online courses and we want to know what some of the biggest reasons why people arenโ€™t meeting their fitness goals.

If the below sentence sounds like you, drop a comment and fill in the blank!

Sam J Juzbasich

Back & Biceps Semi Private Training

Itโ€™s Monday! That means back & biceps this morning!

Whoโ€™s ready?! ๐Ÿ™‹๐Ÿปโ€โ™€๏ธ

Check out these awesome barbell curls from Jen Johnson and Gillian Clarke! These Ladies are ๐Ÿ’ช๐Ÿป๐Ÿ”ฅ

๐“›๐“ช๐“ญ๐“ฒ๐“ฎ๐“ผ ๐‘œ๐’ป ๐“๐ก๐ž ๐‘๐Ž๐‚๐Šโ€ผ๏ธ

๐“›๐“ช๐“ญ๐“ฒ๐“ฎ๐“ผ ๐‘œ๐’ป ๐“๐ก๐ž ๐‘๐Ž๐‚๐Šโ€ผ๏ธ

Our ladies in our fitness community are consistently doing what queens do best...๐“ก๐“พ๐“ต๐“ฒ๐“ท๐“ฐ like a boss!

Currently we are offering morning sessions for our small group training from 6:15am-10am and evening sessions from 4:40pm-8:30.

All skill levels welcome! Every master was once a beginner.

Try us free for 7 days! Https://go.TheRock.Fit/7free

Hereโ€™s to Gillian Clarke, Jen Johnson, Lauren Stockwell, Cheryl Ragland Kasperโ€™s daughter Avery, Mary Ellen Clarke, and Ivana Gargulio for bringing the ๐Ÿ”ฅ๐Ÿ’ช๐Ÿป this morning!

๐Ÿต:๐Ÿญ๐Ÿฑ๐—ฎ๐—บ ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฆ๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป๐˜€ ๐—ฐ๐—ฟ๐˜‚๐˜€๐—ต๐—ถ๐—ป๐—ด ๐˜€๐—ผ๐—บ๐—ฒ ๐˜‚๐—ฝ๐—ฝ๐—ฒ๐—ฟ ๐—ฏ๐—ผ๐—ฑ๐˜† ๐˜๐—ผ๐—ฑ๐—ฎ๐˜†!

Donโ€™t forget about our 7๏ธโƒฃ ๐——๐—ฎ๐˜† ๐Ÿ†“ ๐—ง๐—ฟ๐—ถ๐—ฎ๐—น!

โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
https://go.therock.fit/7free

๐—œ๐˜ ๐˜„๐—ฎ๐˜€ ๐—ฎ๐—ป ๐—ฎ๐—น๐—น ๐—น๐—ฎ๐—ฑ๐˜† ๐—ฐ๐—ฟ๐—ฒ๐˜„ ๐˜๐—ต๐—ถ๐˜€ ๐—บ๐—ผ๐—ฟ๐—ป๐—ถ๐—ป๐—ด ๐—ณ๐—ผ๐—ฟ ๐—ผ๐˜‚๐—ฟ ๐Ÿด:๐Ÿฏ๐Ÿฌ๐—ฎ๐—บ ๐—ฆ๐—ฒ๐—บ๐—ถ ๐—ฃ๐—ฟ๐—ถ๐˜ƒ๐—ฎ๐˜๐—ฒ ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฆ๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป!

These ladies rocked out their upper body workout with shoulders, triceps and abs.

Hope to see you at the next one!

๐—ก๐—ผ๐˜„ ๐—ผ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ถ๐—ป๐—ด ๐—ฎ ๐Ÿณ ๐——๐—ฎ๐˜† ๐—™๐—ฟ๐—ฒ๐—ฒ ๐—ง๐—ฟ๐—ถ๐—ฎ๐—น!

๐—–๐—น๐—ถ๐—ฐ๐—ธ ๐—›๐—ฒ๐—ฟ๐—ฒ ๐—ง๐—ผ ๐—ฆ๐˜๐—ฎ๐—ฟ๐˜ ๐—™๐—ผ๐—ฟ ๐—™๐—ฟ๐—ฒ๐—ฒ
โฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธโฌ‡๏ธ
https://go.therock.fit/7free

I often get asked about healthy snacks. Hereโ€™s a great visual for choosing a healthy snack portion size if youโ€™re without a way to accurately measure.
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However, Iโ€™ve been encouraging clients to get familiar with measuring and tracking their intake. This is for 3 reasons:
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1๏ธโƒฃ ๐—ฆ๐—ฒ๐—น๐—ณ ๐— ๐—ผ๐—ป๐—ถ๐˜๐—ผ๐—ฟ๐—ถ๐—ป๐—ด - Tracking makes the client aware of exactly whatโ€™s going in their mouth. With more knowledge, comes more accountability from the most important person: themselves!
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2๏ธโƒฃ ๐—”๐—ฐ๐—ฐ๐˜‚๐—ฟ๐—ฎ๐˜๐—ฒ ๐——๐—ฎ๐˜๐—ฎ - When it comes to fat loss, we canโ€™t make adjustments to a nutriron plan without data. Itโ€™s exactly like a science. Without accurate data we canโ€™t make accurate recommendations

3๏ธโƒฃ ๐—Ÿ๐—ฒ๐—ฎ๐—ฟ๐—ป๐—ถ๐—ป๐—ด ๐—›๐—ผ๐˜„ ๐—ง๐—ผ ๐——๐—ผ ๐—ง๐—ต๐—ถ๐˜€ ๐—ฌ๐—ผ๐˜‚๐—ฟ๐˜€๐—ฒ๐—น๐—ณ - after you weight the same things Over and over, you will eventually be able to accurately guess the weight and serving size of certain foods. In the future, if youโ€™re without a scale, youโ€™ll be able to accurately keep track of your intake.

So, while these visuals are helpful in a pinch, Sam and I are advocates for actually measuring out foods to be sure whatโ€™s going in your body is according to plan.

We are back at it ๐Ÿ’ช

Kevin Paul Alleman II is back and grinding it out ๐Ÿ’ช Kevin has been out of the game for over a year and needed a jumpstart with some new ideas for his training and nutrition. Away with the pure bodybuilder program and back to multi-purpose and functionality. Glad to have the beast in here giving it ๐Ÿ’ฏ every set! Letโ€™s go!!

We are open for business and as you can see we are taking all precautions to keep everyone safe and socially distances while getting a great workout in! Shoot us a message for a free 7 day trial!

Amy Phelps Sam J Juzbasich Cindy Juzbasich Kimberlee Jenkins

Small groups are back! Tuesday morning Legs and Core ๐Ÿ’ช

When we lift heavy we lift with PERFECT FORM! You canโ€™t sprint before you can walk. We utilize the most Efficient way to burn fat and build muscle but we DO IT RIGHT. We teach technique from start to finish during a movement so we CNS produce maximum force while keeping our body safe. That is what separates us from the others. If you are interested in learning how to take your body and performance to the next level, shoot us a message and we love to get you started!๏ฟผ

Sam J Juzbasich Amy Phelps

615am-7am Morning Crew ๐Ÿ’ช

No better way to start your busy packed day than a workout to give you that boost of energy and focus. Our 615am crew is consistent and back on the grind! We are interested in opening up more clsss times, if you or a group of friends want to start your own time message me for more details on how we can do that!

Amy Phelps Sam J Juzbasich

๐—ž๐—ฒ๐—ฒ๐—ฝ ๐—ฌ๐—ผ๐˜‚๐—ฟ ๐—–๐—ผ๐—บ๐—ฝ๐—ฒ๐˜๐—ถ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—˜๐—ฑ๐—ด๐—ฒ ๐—ง๐—ต๐—ถ๐˜€ ๐—ฆ๐˜‚๐—บ๐—บ๐—ฒ๐—ฟ!
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With school training programs being canceled and, scholarships on the line for high school and college athletes, we at RFP want to help you keep that compressed and even gain some distance against your competitors next season by participating in our ๐—ฌ๐—ผ๐˜‚๐˜๐—ต ๐—ฆ๐—ฝ๐—ผ๐—ฟ๐˜๐˜€ ๐—ฃ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ฟ๐—บ๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ฆ๐˜‚๐—บ๐—บ๐—ฒ๐—ฟ ๐—ฃ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฎ๐—บ!
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๐——๐—  ๐Ÿ“ฅ is for more details! @phoenix_orientem @the.chemo.bodybuilder

And we are back for our evening Tricep, Shoulders, and Abs group training! We are keeping our classes and more clients spaced to kee you all safe. Itโ€™s time to get back at it ๐Ÿ’ช Message us for a free 7 day trial!

Sam J Juzbasich Amy Phelps Kimberlee Jenkins Cindy Juzbasich

Safe outdoor fitness classes

ATTENTION Western Loudoun itโ€™s time to get back into shape ๐Ÿ’ช...we are now offering outdoor fitness classes and bootcamps!! We are in Waterford M-W-Friday at 8am-845 and want to branch out to Lovettesville and Purcellville. We are giving a free trial so you can try it out for yourself to see how awesome it is! If you are interested in starting your own group class or join one we already have message us for more details!!

Amy Phelps Sam J Juzbasich Bonnie Coulbourne Justin Oresik

What did I do to not just survive cancer but thrive during my treatments? It did not begin with a secret diet I created, powerful herbal supplements or a superior training program...it was a choice. A simple decision to myself that I am not going to be another victim. I am going to be relentless, I will beat this and use my story to help others who felt as hopeless as I did for a time. IT WAS A MINDSET.

I will be sharing my story and more on how I created that mindset for success next Wednesday at 730PM in Part 2 of our series "Permanent Transformation: Stepping into the Ultimate Version of yourself...Understanding the Mind."

We are diving deep into the subconscious mind and understanding how our brain works. How we can rewire our brain for success by creating new habits,

Those who sign up below will get a copy of the recording, a free 30 day program and a 1on1 mindset coaching sessions from me. Click on the link below to register for the event.

https://RockFitnessandPerformance.as.me/ICanChange

๐—ฅ๐—ผ๐—ฐ๐—ธSอ™Tอ™Aอ™Rอ™ ๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—ฆ๐—ฝ๐—ผ๐˜๐—น๐—ถ๐—ด๐—ต๐˜

Rock star remote coaching client Aubrey ROCKED our 8 week Queens of The ROCK Transformation challenge! Aubrey followed our nutrition and workout plan as well as our group coaching program for 8 weeks as part of our ladies challenge and the results speak for themselves.

Oh by the way, these results were achieved with no time in the gym! All the workouts were home based bodyweight and dumb bell exercises to maximize fat loss without compromising muscle mass. The result? -๐Ÿด.๐Ÿด๐—น๐—ฏ๐˜€ ๐—”๐—ก๐—— 6.75 inches off her hips, 4 inches off of her belly, and 4.5 inches off her waist! ๐—ง๐—ผ๐˜๐—ฎ๐—น ๐—ถ๐—ป๐—ฐ๐—ต๐—ฒ๐˜€ ๐—น๐—ผ๐˜€๐˜ ๐˜„๐—ฒ๐—ฟ๐—ฒ ๐Ÿฎ๐Ÿฌ.๐Ÿฎ๐Ÿฑ! The number scale isnโ€™t what matters, the image in the mirror is and her transformation was amazing!

Sam and Amy are launching our remote coaching program along with our workout builder subscription plan in the next few weeks! Early Bird specials will be offered and they will be limited in number to insure that every client gets the one on one attention they deserve.

๐——๐—  ๐˜‚๐˜€ ๐˜๐—ผ ๐—ด๐—ฒ๐˜ ๐—ผ๐—ป ๐—ผ๐˜‚๐—ฟ ๐˜„๐—ฎ๐—ถ๐˜๐—ถ๐—ป๐—ด ๐—น๐—ถ๐˜€๐˜ ๐—ณ๐—ผ๐—ฟ ๐˜๐—ต๐—ฒ๐˜€๐—ฒ ๐—ป๐—ฒ๐˜„ ๐—ฝ๐—ฟ๐—ผ๐—ด๐—ฟ๐—ฎ๐—บ๐˜€! ๐——๐—ผ๐—ป'๐˜ ๐˜„๐—ฎ๐—ถ๐˜!

app.acuityscheduling.com

Rock Fitness and Performance

STRESS - ANXIETY - DEPRESSION...the mental health epidemic has been going on for some time and is just as serious and effecting just as many if not more people than ever before.

How has your mental health been during this lockdown? I know myself and many others are still struggling with this. That is why I am here to help educate you and provide you with the resources for you to take control and help yourself. For those who need or want to I am here to talk personally.

Now Do you know that your mental health has a direct correlation with your physical body from a chemical and structural standpoint.

Example...Elevated Stress levels release a hormone called cortisol, cortisol can cause cognitive decrease, hyperglycemia (blood sugar imbalance), suppressed thyroid function and the list goes on.

That is one of many examples we can use to show how our mental health effects our physical health. We canโ€™t change the world right now, but we can change and work on ourselves.

Join me Wednesday evening at 730pm for the first part of my webinars series revolving around what is health? I am diving deep into the brain, how our mental health effects our physical health, and what we can do from a nutritional and physical standpoint to beat this silent killer.

You can do this, you can make a change, it begins with you and I am here to help.

Anyone who signs up and attends our webinar via zoom will receive a FREE 30 day quarantine In Home program with workouts and nutritional advice as well as a one on one consult with me. 400 value

https://RockFitnessandPerformance.as.me/ICanBeHealthy

Sam J Juzbasich Amy Phelps Cindy Juzbasich

app.acuityscheduling.com Schedule your appointment online Rock Fitness and Performance

[05/23/20]   I would love to hear your input on a subject that I feel has hit everyone at some point or another. I am hosting a series of free webinars starting this Wednesday at 730pm around the topic of Why people have trouble losing weight and keeping it off. Or for a better sense why you canโ€™t reach and sustain your personal goals. I am taking a major focus on the mental side of this.

I want to hear from all of your what your struggles have been. Can you lose it but it comes right back? No time for the gym? You work hard and donโ€™t see reaults? Donโ€™t know what to eat? To lazy? Inconsistent? Meal prep? Lose motivation ?

What are your biggest road blocks? This will help me greatly thank you ๐Ÿ™

Free Preview of our virtual worjout Streaming Service!

Free preview of our Rise and Burn Fit Camp through RockFIT LIVE!

Rise and Burn Fit Camp!

Join us for a preview of our virtual workout streaming service! Here's Rise and Burn Virtual Fit Camp with Jen Johnson and Sam J Juzbasich

Saturday Morning Fit Camp!

Join us for a preview of our RockFIT LIVE Streaming service! With Jen Johnson and Sam J Juzbasich

Vinyasa Yoga on RockFIT LIVE!

We are excited to announce the addition of a Yoga class to our RockFIT LIVE livestream! The class will be a full vinyasa lead by the amazing April Rodriguez! All RockFIT LIVE classes are free currently! We are looking for beta testers for our new livestream service and we are excited to offer you this service for free while we work out the technology and improve the experience!

๐—ง๐—ต๐—ถ๐˜€ ๐—ฐ๐—น๐—ฎ๐˜€๐˜€ ๐˜„๐—ถ๐—น๐—น ๐—ฏ๐—ฒ ๐—ผ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ฑ ๐— ๐—ผ๐—ป๐—ฑ๐—ฎ๐˜†๐˜€ ๐—ฎ๐˜ ๐—ป๐—ผ๐—ผ๐—ป ๐—˜๐—ฆ๐—ง!

Sign up for classes here: https://RockFitnessandPerformance.as.me/RockFitLIVE

RockFit LIVE!

We are excited to announce the premier of RockFit LIVE! Everyday we will be going live to motivate, guide and push you through our exercise routines. Click on the video link for a full description of what we are doing and here is a link to the actual class schedule: https://docs.google.com/document/d/15VfnPryxst6fGeI7V4UVbxOO6pv_OusKyhroapkG5tc/edit?usp=sharing

We hope to see you with us starting tomorrow!

Sam J Juzbasich Amy Phelps Justin Oresik

We are excited to announce a new service that we are giving to you to stay health and fit during this lockdown. Everyday we will be going live and pushing yo...

In Home - Glutes and Shoulders

Hey Rock Fitness Fam!

We have another In home workout for you. Glutes and Shoulders is the workout for today! Letโ€™s get it!

For this workout all you need is Bench/Chair/Sofa for the legs and a pair of dumbbells for the shoulder portion. If you donโ€™t have dumbbells your can use plates, water bottles, heavy books or skip and repeat the leg portion.

Your goal is to run through this circuit 3-4 times:

GLUTES:
V Stance Glute Bridges - 50 reps pausing every 5th rep for 3 seconds

Wide glute Bridges - 50 reps pausing every 5th rep for 3 seconds

Single leg Glute Bridges - 30 reps pausing every 3rd rep for 3 seconds

Wide single leg Glute Bridges - 30 reps pausing every 3rd rep for 3 seconds

Hip Thrust - 50 reps pausing every 5th rep for 3 seconds

Wide stance Hip Thrust - 50 reps pausing every 5th rep for 3 seconds

Single leg Hip Thrust - 30 reps pausing every 3rd rep for 3 seconds

Alternating 45degree angled raises and straight leg raises - 25 each

SHOULDERS:
Side to front raise - 20 each

Arnold press - 30 reps

Converging front raise - 30 reps

Bent over side raise - 30 reps

For this workout all you need is Bench/Chair/Sofa for the legs and a pair of dumbbells for the shoulder portion. If you donโ€™t have dumbbells your can use pla...

Full Body Resistance/HIIT Cardio
Justin Oresik Amy Phelps Sam J Juzbasich

[04/02/20]   Justin Oresik will be live tomorrow morning at 9am for Full Body Resistance/HIIT Cardio!

In Home/BW Legs, Glutes, Core 102

Itโ€™s GLUTE DAY! In the second addition to our body weight(BW) leg workouts we are adding in Isometric holds. Your focus is to keep your core in tight and SQUEEZ THE glutes as hard as you can at the top of the movements.

*Sound ON for specific instructions*

Your goal is to run through this entire circuit 2-3 times total.

1. 25 Narrow Glute Bridges with pause reps every 5th rep for 5 seconds each
2. 25 wide Glute Bridges with pause reps every 5th rep for 5 seconds
3. 15 single leg narrow glute bridges with a pause every 5th rep for 3 seconds
4. 15 single leg wide glute bridges with a pause every 5th rep for 3 seconds
5. 15 Alternating side leg raise and leg extension each side
6. 15 Straight Leg โ€œRainbowsโ€ each leg
7. 30 sumo squats
8. 30 squats
9. 15 courtesy Lunges each leg doing 5 pulses every 5th rep.
10. 15 Reverse Lunges each leg doing 5 pulses every 5th rep
11. 30 โ€œVโ€ stance calf raises
12. 30 regular calf raises
13. Push Up Plank - 30 seconds
14. Plank to Push Ups - 30 seconds
15. Plank with hip twist - 30 seconds
16. Push Up with Shoulder Taps - 30 seconds

Letโ€™s hear in the comments who finished it !!
Sam J Juzbasich Amy Phelps Justin Oresik

In the second addition to our body weight(BW) leg workouts we are adding in Isometric holds. Your focus is to keep your core in tight and SQUEEZ THE glutes a...

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