I was asked for a legs day…so here you go! Do the whole set 2x through. It should take you roughly 45-55 minutes. Whenever you see the word “squats”, you can choose your own squat variation (listed in the right hand column). Enjoy!
Walking Lunges: With or without weight (held in your hands or a bar across your shoulders), step your right foot far forward into a lunge. Left knee should be close to touching the ground and right shin should be vertical (perpendicular to the ground). Repeat with the left foot (video here).
Spiderman Push-ups: Starting in high plank, or the top of a push-up, bend your arms to do a push-up. While your arms are bending, bring your right knee out to the side and close to your right elbow. Push your arms back straight and bring the foot back to starting position. Repeat on the left (video here).
Man Makers: Holding a dumbbell in each hand, do one push-up, then a renegade row with your right arm, then your left arm. Jump your feet in toward your hands and lift the dumbbells right above your shoulders. From that squat, straight the legs to standing and overhead press the weights above your head (video here).
Lawn Mowers: You can do these with a resistance band, kettle bell, or dumbbell. (video here)
Flutter Kicks: Laying on your back, lift the legs slightly off the floor (6-8 inches). Kick one leg and then the other, but keep the kicks very small. Legs stay off of the ground the whole time (video here).
Squat Variations:
Goblet Squats: Perform a squat while holding a weight in two hands in front of your chest, as if the weight was a goblet you were about to drink from (video here).
Front Loaded Squats: Perform a squat with a barbell held in front of your chest, in line with your collar bone.
Back Loaded Squats: Perform a squat with a barbell along the back of your shoulders.
Squat Jumps: Perform a squat, then when you straighten your legs, jump into the air. As you land, bend your knees fully into your squat (video here).
Over the Bench Squat: With right foot on a bench top and left foot on the floor, perform one squat. Then step or jump the left foot onto the bench and place your right foot on the floor. Do one squat. Switch sides every squat (video here).
Pistol Squats: Standing on your left leg and holding your right leg out in front of you, squat as far down as you can on your left leg, then stand back up, holding the right leg up the whole time. Do 10 repetitions on each side. This is a very difficult move! One of my favorite variations is to squat over a bench and let my bottom touch the bench at the bottom of my squat. That way I can squat lower than usual without falling down! (video here)
Squat with a High Pull:Holding your weight in front of you between two hands and allow your arms to hang. Perform one squat, then pull the weight up along your body to your chest. Lower and repeat (video here).
Have fun!
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