day one: Legs
cardio warmup:
5 minutes of HIIT or 10 minutes of cardio of your choice. Here’s what I’m doing:
5 minutes on the stair master: 30 second intervals rotating back and forth between level 10 and level 6.
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: Complete 3 rounds.
BOSU squat jumps. Complete 12-15 reps, L-r.
at home alternative: use an elevated stable surface, like stairs.
Begin with your feet positioned shoulder-width apart with a bosu ball to your right. Place your right foot on the center of the bosu ball and perform a squat jump, landing with soft knees and keeping your right foot positioned on the bosu ball. Perform the set number of reps, and then switch to the left leg.
running mans. Complete 15-20 reps.
modification: remove jump or perform pulsing lunges, l-r.
Step back into a lunge position, and then propel yourself upward as you bring your back leg up toward your chest and hop on one single leg, landing back into a lunge position. Maintain a tight core, and swing your arms in a bent position, with the opposite arm and opposite leg swinging forward to help maintain your balance.
double pulse squats. complete 15-20.
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. Slightly lift up again and pulse back down to the lowered position. 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.
circuit 2: superset. Complete 4 rounds.
cable Squats. Complete 10-12 reps.
At-home alternative: squats or goblet squats with dumbbell.
Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing the pulley. Stand a few feet away from the cable machine, until your arms are fully extended in front of you holding the pulley. Squat down, keeping your arms fully extended in front of you, driving your weight through your heels until your legs are parallel to the floor. Drive yourself back up through your heels and squeeze your glutes at the top.
cable pull throughs. Complete 10-12 reps.
at-home alternative: Romanian deadlifts.
Adjust the carriage so that it's at the bottom of the cable machine. Attach a triceps rope handle to the pulley on the carriage of a cable station. You should be facing away from the cable machine and hold the rope handle with both hands between your legs. Keep a slight bend at your knees, hinge at your hips, and lean your torso forward maintaining a neutral spine. Stop your torso just above hip level, driving your weight through your heels, and then lift yourself back up squeezing your glutes at the top.
circuit 3: complete 3 rounds.
jumping squat to lunge. complete 6-8 reps, l-r.
modification: remove jump and perform squat to lunge.
Begin with feet shoulder width apart and jump into a lunge position, then explode into the air, switching your feet as you jump and landing in a squat position. Repeat this on the opposite leg. This is one rep. Repeat for the set number of reps. To modify, simple step back into a lunge position and then step out into a squat position, omitting the jump.
pulsing curtsey lunges. complete 12-15 reps, l-r.
Start from a standing position with your feet hip-width apart, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Keep both hips and feet facing forward. Make sure your front knee is aligned with your front ankle. Lift up slightly and pulse. Drive your weight through your front heel to engage your glutes. Return to the starting position and repeat on the opposite leg.
goblet squat. complete 10-12 reps.
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.
circuit 4: timed circuit 20/10s. complete 2 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
banded side steps.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Step to the side for the set number of reps, and then repeat in the opposite direction.
butterfly wall sit.
Stand with your back pressing against a wall. Place a band around your quads. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Holding this position, move your knees outward in a butterfly like movement, keeping your feet together. The insides of your feet will lift off of the ground. You should feel this in your outer glutes.
Banded squat walks.
Place a band around your quads. Squat down hinging at your hips into a squat position with your legs parallel to the ground. Begin walking and maintain this low position (time under tension is key for this movement), driving your weight through your heels with each step. Repeat the set number of reps.
challenger: timed circuit 20/10s. complete 3 rounds.
Complete 20 seconds of the exercise and 10 seconds rest.
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.
banded squat jumps.
Stand with your feet shoulder-width apart. You can add a band around your quads for an 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.