The Daily Workout: May 8

In addition to today's lower body strength workout, we're sharing a tip from JNCC Director of Fitness, Paige Miller, regarding changes in your training style since transitioning to at-home workouts. Paige advises, "I want you to think about this from a different angle - in the athletic world, they call it 'periodization.'"

What is "periodization"?
As Paige explains, periodization refers to mixing up your workout style in different phases throughout the year (i.e., not doing the same workout routine every day for years and years!) Periodization can be beneficial to athletes of all levels, as it affords your body intermittent rebound periods to rest and recuperate tired muscles, and helps to avoid overusing muscle groups. Instead of fretting about a decline in strength or a deviation from your typical gym routine (we've all been there!), remind yourself that the extra cardio, extra walks, lower-weight-higher-rep routines, etcetera are still benefitting your fitness goals and serving to balance out your broader training regimen.

Now, let's talk about this lower body workout! This leg burner is segmented into 5 strength movements to be completed as 3-minute AMRAPS (as many reps as possible for time). After each AMRAP, you will rest for 1 minute, then complete one round of the cardio burst as outlined below.

Workout- Between each of the following 3-minute AMRAPs, rest for 1 minute then complete the cardio burst below that follows.

1. Squats (make these bodyweight squats if you are feeling tight/not fully warmed up)
2. Stepping Single-Leg Deadlifts
3. Side Lunge Knee Drives
4. Supine Hamstring Curls
5. Elevated Heel Goblet Squats (you will feel these in the quads thanks to the heel elevation!)

Cardio Burst - Find a 10-foot stretch in your house, driveway or street to use as your "pass" zone for these moves.

• 10 Narrow Forward Jump Passes
• 10 Side Hustle Passes
• 10 Hop Scotch Passes