---
title: Workout 3.3 Lower Body and Abs
link: "https://vshred.com/workout/fat-loss-extreme-home/60?ref=workout%2Ffat-loss-extreme-home%2F"
day: Thursday
warmup_length: 5
workout_type: LowerBodyAbs
sets:
  - exercises:
      - name: Alternating Split Squats
        description: Reach back with alternating legs and squat to touch your ankle.
        selected: false
      - name: Body-weight Curtsy Lunge
        description: Standing curtsy to far left/right.
        selected: false
      - name: Ab bicycles
        description: Self explanatory supine bicycle.
        selected: false
    exercise_type: LowerBodyAbs
  - exercises:
      - name: Side-lunge to tuck-jump
        description: Lunge to each side and jump between each - bringing your knees up to your hands.
        selected: false
      - name: Squat-Hold Step-Backs
        description: Hold a squat stepping back three times with each foot.
        selected: false
      - name: Single-Leg Alternating Jackknives
        description: Jackknife up with alternating legs.
        selected: false
    exercise_type: LowerBodyAbs
  - exercises:
      - name: Reverse Lunges
        description: Self explanatory - lunge backwards.
        selected: false
      - name: Speed Skates
        description: Self explanatory - jump side to side pretending to skate.
        selected: false
      - name: Oblique Pulse-ups
        description: "Lay on your back, stick your feet in the air and stab the ceiling with extreme prejudice (twisting with your obliques)."
        selected: false
    exercise_type: LowerBodyAbs