Leg Day

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
woman demonstrating jumping jacks woman demonstrating bodyweight squats
woman demonstrating reverse lunges
LEG SET 1
EXERCISES AND MODIFICATIONS
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.
woman demonstrating weighted squats woman demonstrating modified weighted squats
woman demonstrating single leg deadlift woman demonstrating modified single leg deadlift
woman demonstrating lateral lunges woman demonstrating modified lateral lunges
LEG SET 2
EXERCISES AND MODIFICATIONS
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.
woman demonstrating sumo squat + calf raises woman demonstrating modified sumo squat + calf raises
woman demonstrating single leg glute lift woman demonstrating modified single leg glute lift
woman demonstrating short stance lunges woman demonstrating modified short stance lunges
COOL-DOWN
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. 
woman demonstrating calf stretch woman demonstrating forward fold
woman demonstrating quad stretch

 

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