Leg Day

Before starting any workout, you should do a 5-8 minute warm-up to get your body warmed up. You will not need any equipment (unless you would like to make this workout more challenging) for this leg day.

For Leg Day, you will do these 4 exercises for 1 minute each. Work for 45 seconds, then take a 15-second rest.  You will repeat each exercise for 4 minutes before moving on to the next one.  For example, do skaters for 45 seconds, rest for 15, do skaters again for another 45 seconds and rest, repeat two more times. Then move on to the next movement. The total workout will take 16 minutes. With any workout, challenge yourself to go as fast as you can and are able to keep good form. This is your workout so modify it as you see needed. Put in as much effort as you can to get 1% better.

•  skater
•  single-leg glute bridges
• curtsy lunge
•  sumo squat

Modifications: Besides modifying the movements as directed below, you can also modify the time as well as the number of rounds you do for each exercise. For example, instead of doing each exercise four times, you can do it twice. Or if you need more, you can go through the workout again for a 32-minute workout.

For the Beginner:

• skater=step side to side, work on your balance, hold the position for a second or two
• glute bridges=both legs together for all four rounds
• curtsy lunge=regular lunge forward holding onto a chair if you need help with balance
• sumo squat=air squat with legs shoulder width apart

To make it more Challenging:

• skater=touch the ground each time side to side
• glute bridges=use a light weight
• curtsy lunge=use a light weight and do a bicep curl with each lunge
• sumo squat=use a light weight

Click here for a warm-up and here for leg day movements or click on the links above.