day one: Legs
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
1 minute of high knees
3 minutes of sprints, 45 seconds on followed by 15 seconds of rest
1 minute of high knees
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 and 10 seconds rest.
side to side toe taps.
at-home alternative: perform the same movement from a lunge position on the ground.
Using a stable bench, box or chair, position your right foot firmly on the surface with your knee bent and positioned directly above your foot with the other foot on the ground with weight in your toe. Lift the foot off the ground and cross to the opposite side of the elevated surface and continue to switch from side to side. The foot planted on the elevated surface should not move.
Squats.
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. Keep your body tight, and push through your heels to bring yourself back to the starting position, exhaling as you come up.
Squat jumps.
modification: pulsing Squats.
Stand with your feet shoulder-width apart. Add band around quads for added challenge. 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.
circuit 2: Complete 3 rounds.
side lunges. Complete 10-12 reps, l-r.
Holding dumbbells in both hands with your hands directly below your shoulders, stand with your feet and knees together. Take a large step with your right foot to the right side, and lunge toward the floor, hinging at your hips and positioning the dumbbells on either side of your leg. Make sure your right knee does not extend past your toes, and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one side lunge.
single leg box hops. Complete 12-15 reps, l-r.
at-home alternative: use a stable surface or perform running mans.
modification: remove jump.
Using a stable bench, box or stair, hop up onto the elevated surface and place your right foot completely on the surface hopping at the top. As you hop, bring your left leg toward your chest and come back to land with your left leg on the ground in the lunge position, keeping your right leg on the box. Repeat and switch sides after you complete the set number of reps.
pulsing lunges. complete 15 reps, l-r.
Begin with your feet shoulder width apart, and hop out to a squat position. For an added challenge, add a band around your quads. Jump back in with feet positioned shoulder width apart, maintaining a squat position to keep time under tension throughout the movement. Continue to hop in and out for the set number of reps.
circuit 3: complete 3 rounds.
leg press. complete 10-12 reps.
at-home alternative: goblet squats or 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.
sumo squat. complete 12-15 reps, left-right.
at-home alternative: use dumbbells.
Stand with feet wider than shoulder-width apart, toes turned out at about 45 degrees. Hold a dumbbell at one end with both hands in front of your body. 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 with toes turned out at about 45 degrees. Inhale to sit hips back and lower into a squat, keeping core engaged and back neutral. Pause at the bottom, when hips are in line with knees or when form starts to break. Shins should be vertical and knees should be tracking over (but past) toes. Exhale to press into heels and outer edge of foot to stand.
romanian deadlifts. complete 10-12 reps.
at-home alternative: use dumbbells.
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: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
banded goblet squats.
Modification: Remove band or perform bodyweight only.
Stand with your feet wider than shoulder width with toes pointed slightly out. Add a band around quads for an added challenge. 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.
clamshells.
Lie down on a gym mat on your right side, with your right arm bent to prop your head up. Place a band around your quad with your knees bent and the left knee positioned directly over the right knee with your calfs positioned directly behind your knees. Your body should be in a straight line. Lift your left knee to press against the band, making a clamshell movement. Return to starting position and repeat on the other side.
glute bridges.
Lie on your back with your knees bent and your feet flat on the ground. You can add a band around your quads for an added challenge. Place a dumbbell on your hips, holding it on either side of the weight with your hands. Press down into the ground with your heels, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and then return to starting position. Repeat. To modify, remove the weight.
challenger:
kneeling hip thrusters until failure.
Kneel on a gym mat holding a dumbbell with both hands in a high kneeling position. You can add a band around your quads for an added challenge. Position your feet in a triangular shape behind you. Sit back toward your feet and then thrust your hips forward, bracing your core and coming back to a starting position. Keep your glutes squeezed throughout the movement. Repeat.
single leg glute bridges until failure.
Lie on your back with your knees bent and your feet flat on the ground. Lift one leg off the ground, keeping your knees together with one leg fully extended and one leg bent and planted on the ground. Place a dumbbell on your hips, holding it on either side of the weight with your hands. Press down into the ground with your heels, tuck your pelvis and let that guide your hips into the air as high as you can to form a flat bridge. Squeeze your glutes (very important) at the top of the motion and then return to starting position. Repeat.