Day 10 of the 21-Day CrossFit Weight Loss Challenge: Lower-Body Strength and Fat Burning
Welcome to day ten! Today we're challenging the legs, glutes, and thighs with exercises that build lower-body strength and get your heart rate up. These workouts also drive effective fat burning and improve your body's overall performance.
Daily CrossFit workouts at the CrossFit gym Drago
Recommended reading: 21-Day CrossFit Weight Loss Challenge – Day 9
Warm-Up
Duration: 8-10 minutes
Goal: Prepare the leg muscles and increase flexibility.
2 minutes of light jogging or jump rope.
1 minute of jumping jacks.
1 minute of high knees in place.
2 sets of 10 reverse lunges.
1 minute of leg swings to actively stretch the thighs and glutes.
Skill Practice
Goal: Master the technique of each movement and get ready for the main workout.
Side Lunge:
3 sets of 8 (4 per leg).
Focus on balance and stretching the inner thighs.Bodyweight Romanian Deadlift:
3 sets of 10.
Keep your back flat and fully engage the hamstrings and glutes.Box Jump or Broad Jump:
3 sets of 5.
Focus on a soft landing and body control.
Workout of the Day (WOD)
Goal: Strengthen the lower body, build explosive power, and burn fat.
Duration: 15 minutes
Format: EMOM (Every Minute On the Minute)
The circuit:
Minute one: 12 Reverse Lunges (6 reps per leg)
Minute two: 8 Jump Squats
Minute three: 5 Box Jumps or Broad Jumps
Repeat the cycle 5 times.
Tip:
Use whatever is left of each minute to rest.
Cool-Down
Duration: 5-7 minutes
Goal: Lower your heart rate and increase flexibility.
1 minute of Child’s Pose.
1 minute of hamstring stretch per leg.
1 minute of quad stretch per leg.
1 minute of torso twists.
1 minute of deep, calm breathing.
Day 10 Nutrition Tips
Before your workout: A banana with some almond butter or a slice of whole-grain bread with honey.
After your workout: A meal with protein and carbs, such as grilled chicken with sweet potato or quinoa with fresh vegetables.
Snacks: A handful of nuts or a fruit smoothie with almond milk.
Hydration: At least 2-2.5 liters of water throughout the day.
Day 10 Motivation
"Your strength is built from the challenges you take on. Power through today and be proud of yourself. Every step you take brings you closer to your final goal!"
Get ready for day eleven and keep moving forward with motivation! 💪