day one: Legs
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
3 minutes of sprints: 45 seconds on, 15 seconds off
2 minutes of mountain climbers: 45 seconds on, 15 seconds off
Allow 60-90 seconds rest between circuits. use this time to transition/set weights for your next circuit. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed. done is better than perfect!
circuit 1: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise followed by 10 seconds rest.
jumping lunges.
modification: reverse lunges, 10 seconds per side.
Stand with feet shoulder width apart with your core tight. Keep your hands at your chest clasped together to help maintain a tight core to maintain your balance throughout the movement. Jump your left foot behind you, bending your knee and placing it directly below your left hip while simultaneously bringing your right foot in front of you with your foot positioned directly below your knee, driving your weight through your front heel to engage your glutes. Explosively jump up into the air, switching your feet in the air and landing in the same position with the opposite foot forward. Repeat. To modify, simple step back and lunge and remove the jump.
split squat.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back into a deep lunge position. Bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Stand straight up in a split squat position and then lower back to the lowered position.
Pulsing lunges.
Stand with feet shoulder width apart with your core tight. Hold a dumbbell in each hand, letting them hang directly below your shoulders with your palms facing your body. Step back with your left foot and bend at your knee and position your left knee directly underneath your hip. Your right foot should be positioned directly underneath your knee, driving your weight through your front heel to engage your glutes. Slightly lift yourself up, and then pulse back down to the lowered position. Continue to drive weight through your front heel to engage your glutes. Repeat all reps on the same side and then repeat.
circuit 2: superset. complete 4 rounds.
goblet Squats. Complete 10-12 reps.
add a band around quads for an added challenge.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell or kettlebell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows pass your knees. With your weight focused in your heels, push yourself up to the starting position.
hip thrusts. Complete 10-12 reps.
at-home modification: use dumbbell and add band on couch.
Begin seated on the ground with a bench (or couch) directly behind you. If you do not have a barbell, place a dumbbell resting on your hips and stabilize it with one hand on either side of the dumbbell. If using a barbell, have a loaded barbell over your legs. It is strongly recommended to use a hip pad to remove discomfort for this exercise. Roll the bar so that it is directly above your hips, and lean back against the bench so that the bottom of your shoulder blades are rested on the bench. Begin the movement by driving through your heels, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Keep your chin tucked to maintain a neutral spine and proper tension. Extend as far as possible, then lower your hips toward the floor and repeat.
circuit 3: superset. complete 3 rounds.
weighted step ups. complete 10-12 reps, l-r.
Find a stable step, bench or box that, when you place your foot squarely on it, your knee is at a 90-degree angle or larger. Hold dumbbells in both hands hanging them directly beneath your shoulders (or omit if you need to modify). Step up with the right foot, bringing both feet completely onto the bench. To return to the starting position, and repeat the set number of reps for one leg before switching to the other.
romanian deadlifts. complete 10-12.
Stand holding a pair of medium-heavy weight dumbbells in each hand, arms at your sides, with your knees slightly bent OR standing holding a barbell directly in front of you. Keeping your arms straight and knees slightly bent, slowly hinge at your hips, not your waist, and lower the weight(s) as far as possible without rounding your back, which should remain straight. Your head should maintain a neutral position and stay in line with your spine throughout the entire movement. Looking forward, not at the ground, will help you avoid rounding your back. Keep the weight(s) close to, almost touching, your legs. Your range of motion should stop slightly past your knees. Drive your weight through your heels to engage your glutes. Squeeze your glutes to slowly pull yourself up. Be sure not to use your back or round your spine! Thrust your hips at the top of the movement, but avoid leaning your torso backward.
circuit 4: complete 3 rounds.
pulsings squats. complete 15 reps.
Modification: Remove band, use lighter weight or no weight.
Stand with your head facing forward and your chest held up and out. Place your feet shoulder-width apart or slightly wider. Holding a dumbbell in each hand, position them at your shoulders resting the dumbbells on your shoulders. If using a barbell, place your shoulders underneath the bar, and in a split stance lift the bar off the squat rack and move away from the rack. Brace your core and stand with feet slightly wider than shoulder width apart. Hinge back at your hips, driving your weight through your heels and maintaining a neutral spine. Keep your head in line with your spine. Rather than allowing your back to round, let your lower back arch slightly as you descend. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Pulse up and down in this position for the set number of reps. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
squat jumps. Complete 12-15 reps.
modification: squats.
Stand with your feet shoulder-width apart. Start by doing a regular squat, driving your weight through your heels and then engage your core and jump up explosively. When you land, lower your body back into the squat position with your legs parallel to the floor and repeat.
leg press. complete 12 reps.
at-home alternative: squats.
Sit on the seat, and place your feet hips-width apart on the footplate keeping your ankles even with your knees and your knees aligned with your second and third toes. Once your feet are in place, press the footplate with both feet extending your legs but not locking your knees. With your feet still on the footplate, bend your knees, letting the footplate come toward your body without touching the weight stack to the weights that aren’t engaged. Repeat.