Day 15: Legs And Abs
Remember to do your warm ups before you begin your daily workouts and cool downs after.
Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.
Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.
(1) Goblet Squat
Set Up: Stand with your feet shoulder width apart. Hold one dumbbell vertically in front of your chest. with your elbows pointing down.
Action: Squeeze your abs and lower your body as you push your hips back. Bend your knees, until your thighs are parallel to the ground. Pause for 2 counts then return to starting position.
(2) Reverse Crunch
Set Up: Lay on your back on a mat with your arms extended by your sides. Bend your knees and lift your legs to a table top position.
Action: With your upper back pressed into the mat, lift your tailbone up as you bring your thighs toward your chest. Return to the start.
(3) Alternating Side Lunges
Set Up: Hold a dumbbell in each of your hands and stand with your feet wider than shoulder width apart.
Action: Keeping your right leg straight, bend your left knee and lower your hips until your left thigh is parallel to the floor. Hold for 2 counts then repeat. Alternate between your right and left leg.
(4) Toes to Ceiling Crunch
Set Up: Lie face up with your hands by your side and your toes pointing to the ceiling.
Action: Squeeze your abs tight then lift your hips off the floor as high as you can, pause, then repeat to starting position.
(1) Good Mornings
Set Up: Stand with your feet shoulder-width apart. Grab a set of dumbbells and bring the dumbbells up to your chest with palms facing you.
Action: With your abs tight and your knees straight, bend forward at the hips. Lower your torso until you feel a stretch in the hamstrings or until your back is almost parallel with the ground. Hold for 2 counts then return to the starting position.
(2) Boat Pose
Set Up: Sit on the floor with your legs fully extended in front of you and about shoulder width apart. Squeeze your abs and bring your legs up off the ground about 6 inches.
Action: Squeeze your abs and hold for 30 seconds.
(3) Reverse Squat
Set Up: With feet wider than shoulder width apart, grab 1 dumbbell and hold it in front of you. Lower your hips as close to the ground as possible.
Action: Slowly push yourself up, only half way, hold for a count, then return to start position.
(4) Side Plank With Bottom Leg Bent
Set Up: Lie on your left side with your elbow on the floor directly under your shoulder, bent at 90 degrees, and your legs stacked on top of each other.
Action: Bend your bottom knee to 90 degrees, then lift and extend your top leg until its parallel to the floor and hold.