Women’s Intermediate Plan / Day 16 of 30
Day 16 – Lunges & Leg Raises
Preview the movements in order, from warm-up to cool-down.
The video could not load. Try again, or use the technique cues below.
Left Hand to Toe ReachExercise demonstration
Technique cues
- Reach your left hand toward your opposite foot, rotating through your torso as you move
- Keep your chest lifted and spine straight to avoid dumping into your lower back
10 movements
5 min active / ~7 min with rests
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Reverse Lunges
- Technique for Plank Leg Raises
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Superwoman Hold
- Technique for Lying Leg Scissors
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
19 movements
10 min active / ~14 min with rests
- Technique for Left Hand to Toe Reach
- Technique for Right Hand to Toe Reach
- Technique for Speed Run in Place
- Technique for Reverse Lunges
- Technique for Half Squat Jump
- Technique for Squat to Knees
- Technique for Plank Leg Raises
- Technique for Single Leg in and Out Left
- Technique for Single Leg in and Out Right
- Technique for Crab Reach
- Technique for Superwoman Hold
- Technique for Booty V Raise
- Technique for Prone Bent-Knee Leg Lifts
- Technique for Lying Leg Scissors
- Technique for Lying Legs Extension
- Technique for Reclined Big Toe Left
- Technique for Reclined Big Toe Right
- Technique for Lateral Knee Drops
- Technique for Seated Cross Toe Touches
Time estimates use 30s work and 15s rest between movements. Adjust rests and pauses to suit you.