Workout of the Week
Leg Day
Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
Complete 10-12 repetitions of each exercise in Leg Set 1 and repeat the circuit 3-4 times. Move on to Leg Set 2, completing 10-12 repetitions of each exercise, repeating the circuit 3-4 times. Take 30-60 seconds rest between each full circuit repetition. To increase intensity and resistance feel free to add weight to any of the non-jumping exercises.
Equipment needed: A set (or multiple sets) of dumbbells or objects of varying weight.
WARM-UP |
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LEG SET 1
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| Perform 12-15 reps of each exercise in the circuit, repeating the entire circuit 3-4 times. Take 30-60 seconds rest between each full circuit. | |
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LEG SET 2
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| Perform 12-15 reps of each exercise in the circuit, repeating the entire circuit 3-4 times. Take 30-60 seconds rest between each full circuit. | |
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COOL-DOWN |
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| Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. | |
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