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29-Min Lower Body Release with Foam Roller – Day 9 – Drop 10 Pounds in 4 Weeks
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GymRa

29-Min Lower Body Release with Foam Roller – Day 9 – Drop 10 Pounds in 4 Weeks

with Kelsey Bohlen
accessibilitylower body
equalizer all levels
gps_fixedtherapy
appsfoam roller   mat   tennis ball

Drop 10 pounds in 4 weeks, complete with meal plan!
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Welcome to day 9 of our Drop 10 program! Whether you’re interested in doing this as a stand alone workout or you’re ready to take the 4 week challenge, you’ll recover your sore muscles and relieve your body tension with our lower body foam roller & ball routine.

Roll out the discomfort in your muscles & tissues while improving your mobility. You will feel brand new and ready to rock your next workout when you’re through with this routine!

*DROP 10 POUNDS IN 4 WEEKS*

Watch our intro for a detailed run down of the program: https://youtu.be/6hF_pApK84Y

Day 1 – Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 2 – Morning: Hot Latin Cardio Routine: https://youtu.be/rAer1CtHJdY
Evening: Yoga Flow: https://youtu.be/6uaoymVb83U

Day 3 – Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 4 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Expansive Yoga: https://youtu.be/FpTU_ETzeWs

Day 5 – Abs & Shoulders Workout: https://youtu.be/8V6bnz8q7fw

Day 6 – Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 7 – Yoga Flow for Fat Loss: https://youtu.be/LNL6CO2olhk

Day 8 – Butt & Thighs Workout: https://youtu.be/vcFroyC-kas

Day 9 – Morning: Fat Burning Cardio: https://youtu.be/KPxThtbrl3s
Evening: Lower Body Release with Foam Roller: https://youtu.be/TDdTFuj23iU

Day 10 – Chest & Back Workout: https://youtu.be/_TB0Vz1Rj9E

Day 11 – Calorie Blasting Cardio: https://youtu.be/XZrOXnE0hkg

Day 12 – Abs & Shoulders Workout: https://youtu.be/_qy-q1pcA1o

Day 13 -Brutal Arm Workout: https://youtu.be/8YjXT6JtBJ4

Day 14 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 15 – Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 16 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 17 – Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 18 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 19 – Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 20 – Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 21 – Advanced Arm Workout: https://youtu.be/Evik22982_I

Day 22 – Advanced Butt & Thigh Workout: https://youtu.be/ziC4E7Tzl58

Day 23 – Morning: Fat Burning Dance Workout: https://youtu.be/FY-AbAkVEN0
Evening: Hip Opening Yoga Sequence: https://youtu.be/QgqKynE_tuk

Day 24 – Advanced Chest & Back Workout: https://youtu.be/Xs2QZnD53OI

Day 25 – Morning: Ultimate Fat Burning Cardio: https://youtu.be/_11uM5UFIiw
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

Day 26 – Advanced Shoulders & Abs Workout: https://youtu.be/pJhnVhLqEr4

Day 27 – Cardio Kickboxing: https://youtu.be/GKh9azgf6rg
Evening: Recovery Yoga: https://youtu.be/T78IwegTwGg

Day 28 – Morning: Advanced Arm Workout: https://youtu.be/Evik22982_I
Evening: Upper Body Foam Roller: https://youtu.be/RbBozUFVp6k

*MEAL PLAN*

http://blog.gymra.com/drop-10-pounds-in-4-weeks

*CHALLENGE TIPS*

Eat a clean and balanced diet that consists of real, whole foods like fruits & veggies, nuts & seeds, legumes & whole grains, and lean meats. Stay away from highly processed foods, foods that are high in fat & sugar, fried foods, and soda/sugary drinks. Stay hydrated and get plenty of rest.

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