LEGS

*All sets and reps are suggestions, the amount I do ("My Sets/Reps-") is provided as a reference NOT a limitation.

QUADS/GLUTES

ALTERNATING LUNGE JUMPS:

Beginner- 3x8

Intermediate- 3x12

My Reps/Sets- 3x15


AIR SQUATS (Bodyweight):

Beginner- 4x25

Intermediate- 4x50

My Sets/Reps- 5x100

  • My Challenge: "Bring Sally Up" [squats] 3x throughout the duration of the workout


BULGARIAN SPLIT SQUATS

Beginner- 3x8 (each leg)

Intermediate- 3x12 (each leg)

My Reps/Sets- 3x15 (each leg)

  • (Bodyweight)

  • Jump after every squat

  • clap hands between legs @ the top of the jump


BURPEES:

Beginner- 3x5

Intermediate- 3x10

My Sets/Reps- "Roxanne" Burpee Challenge or with box jump added


SIDE LUNGE:

Beginner- 3x8

Intermediate- 3x10

My Reps/Sets- 4x12


STEP UPS LATERAL/FORWARD (High Knees @ the end):

Beginner- 3x10

Intermediate- 3x15

My Reps/Sets- 3x20


OUTDOOR ACTIVITIES:

  • Hiking

  • Riding a bicycle

HAMSTRINGS

NORDIC HAMSTRING CURLS/FLOOR GLUTE-HAM RAISE:

Beginner- 2x3

Intermediate- 3x3

My Sets/Reps- 3x5

  • Use hands if needed.

ADDITIONAL

CALF RAISES (Bodyweight):

Beginner- 3x12

Intermediate- 4x20

My Sets/Reps- Single Leg 80(controlled pace) 20(rapid) 100)[3x]


ADDUCTOR SIDE PLANK LIFTS:

Beginner- 3x5

Intermediate- 3x10

My Sets/Reps- 4x12

TIBIA RAISES:

4x12

  • Adjust the distance of your heel from the wall to modify the exercise for different levels of intensity.

*My suggestions:

  • Don't ego lift, start with a weight equal to your strength and experience level.

  • AVOID if you experience pain in your joints