7.7 Monday | Home

 

Imagine how amazing you'll feel after completing this workout—stronger, more energized, and one step closer to your goals. Let's make it happen—you’ve got this

Warm Up

BODYWEIGHT WARM UP

3 Minutes

Perform any cardio of your choosing. Get warm!

LEG SWINGS

30 seconds each leg

Big loose swings

LOW LUNGE CROSSBODY TWIST

30 seconds

Alt reaching arm and front leg

SEATED HIP OPENERS 90/90

30 seconds

These are great for improving mobility in your squat and loosen back pain

MONSTER WALKS

60 seconds

Option to place band around your thighs if preferred. Alt directions

 

Set 1 — 4X

Note- Perform one exercise with 60 seconds between rounds. DO NOT forget to do warm up sets working at light to moderate load for 5 reps. Increase weight each round if able .

EQUIPMENT
DUMBBELLS

EXERCISES
10-12 reps HEELS ELEVATED GOBLET SQUAT
60 seconds

HEELS ELEVATED GOBLET SQUAT

10-12 reps Heavy
Build weight as able

Take a more narrow stance. Option to elevate heels by stepping on a plate or pair of DBs

 

Set 2 — 3X

Note- Rest 60 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps FRONT FOOT ELEVATED SPLIT LUNGE each leg
60 seconds Rest

front foot elevated SPLIT LUNGE

10 reps Heavy each leg
Build if able

Push through the front heel as you press to standing.

 

Superset 3 — 3X

Note- Perform exercises back to back at moderate load. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS

EXERCISES
10 reps SUMO SQUAT 2 PULSE
10-15 reps DB CALF RAISE
30 seconds Rest

SUMO SQUAT 2 PULSE

10 reps

Feet shoulder width apart. The lower on the foot pad the more quad isolation and more knee flexion. If your knees bother you keep them higher.

 

DB CALF RAISE

10-15 reps

Option to use hone hand to stabilize or use a machine if available

 

Superset 4 — 3X

Note- Finish strong. Rest 30 seconds between rounds.

EQUIPMENT
DUMBBELLS
BENCH

EXERCISES
8-10 reps LATERAL BENCH STEP UP each leg
20 reps BODYWEIGHT WLAKING LUNGES total reps
30 seconds Rest

leg extension

8-12 reps Heavy

Slow controlled reps, hold the top extension for an extra count before slowly lowering

BODYWEIGHT WALKING LUNGES

20 reps

Quick reps

 

Cooldown

DOWN DOG

30 seconds

Peddle out your heels before pressing them into the mat

ALT RUNNERS LUNGE

30 seconds alt directions

Option to lower the back knee and lift your chest

FIGURE 4

30 second alt directions

Pull the knee to chest to deepen stretch

supine spinal twist

30 seconds Alt Directions

Keep both shoulders on the mat as you let the twist deepen

 
Lower Body, Quads, CalvesAngela Fales