DAY 1 – LEGS


Rest 45 seconds between strength moves and supersets. 

Workout Routine: 15-30 minutes


  • Warm-Up
  • Dynamic Step-Up Superset with Bulgarian Split Squat
  • Skater Squat Superset with Single-Leg Squat
  • B-Stance Hip Thrust Superset with B-Stance RDLs
  • Leg Complex: Pop Squats, Bodyweight Squats, Reverse Lunges, Curtsy Lunges

Warm-Up:
A Few Ideas for Lower Body

  • Leg Swings
  • Leg Swings (side)
  • Trunk Circles
  • Hip Circles
  • Knee To Chest
  • Monster Walks
  • Banded Side Steps
  • Banded Body Weight Squats

Click here for Warm-Up Instructions if needed.

Exercise 1 & 2: Dynamic Step-Up Superset with Bulgarian Split Squat


Dynamic Step-Up: 3 Sets | 8 Reps (each leg)
Dynamic Step-Up: 3 Sets | 8 Reps (each leg)

Bulgarian Split Squat: 3 Sets | 8 Reps (each leg)
Bulgarian Split Squat: 3 Sets | 8 Reps (each leg)

Exercise 3 & 4: Skater Squat Superset with Single-Leg Squat


Skater Squat: 3 Sets | 8 Reps (each leg)
Skater Squat: 3 Sets | 8 Reps (each leg)

Single-Leg Squat: 3 Sets | 8 Reps (each leg)
Single-Leg Squat: 3 Sets | 8 Reps (each leg)

Exercise 5 & 6: B-Stance Hip Thrust Superset with B-Stance RDLs


B-Stance Hip Thrust: 3 Sets | 8 Reps (each leg)
B-Stance Hip Thrust: 3 Sets | 8 Reps (each leg)

B-Stance RDLs: 3 Sets | 8 Reps (each leg)
B-Stance RDLs: 3 Sets | 8 Reps (each leg)

Exercise 7, 8, 9, 10: Leg Complex: Pop Squats, Bodyweight Squats, Reverse Lunges, Curtsy Lunges


2 Sets (go through all and repeat)

Pop Squats: 2 Sets | 20 Reps
Pop Squats: 2 Sets | 20 Reps

Bodyweight Squats: 2 Sets | 20 Reps
Bodyweight Squats: 2 Sets | 20 Reps

Reverse Lunges: 2 Sets | 30 Reps (total)
Reverse Lunges: 2 Sets | 30 Reps (total)

Curtsy Lunges: 2 Sets | 30 Reps (total)
Curtsy Lunges: 2 Sets | 30 Reps (total)

Rest 45 seconds. Repeat

🎉CONGRATS on finishing
Day 1 of Week 1 - Awesome job!
💪 


See you tomorrow for Day 2 :)




Foundation To Fit >> Home Workouts

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