Day 3: Legs And Abs
Remember to do your warm ups before you begin your daily workouts and cool downs after.
Beginners: Do each exercise for about 30 seconds, rest between 45-60 seconds, then do the next exercise. The goal is to complete the circuit 1-2 times.
Intermediate: Complete 2 exercises consecutively, break for 30 seconds, then do the next 2 exercises and so forth, until all 8 exercises are completed. The goal is to complete the circuit 2-3 times.
Advanced: Complete 4 exercises consecutively, break for 30 seconds, then do the next 4 exercises. The goal is to complete the circuit 3-4 times.
(1) Static Side Lunges
Set Up: Hold a dumbbell in each hand 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.
Set Up: Lay on your back with feet off the ground forming the letter ‘V’, with your head and shoulder off the ground.
Action: With abs tight, criss –cross them by placing the left leg over the right then the right leg over the left. Keep repeating.
(3) Sumo Squat
Set Up: With feet wider than shoulder width apart, grab a dumbbell and hold it in front of you with both hands. Turn your toes out between 45 and 90 degrees.
Action: With your spine neutral, lower your hips straight down, until your upper thighs are parallel with the floor. Hold for a count, then squeeze your glutes as you push back to the start position.
(4) Flutter Kick
Set Up: Lay flat on your back with abs tight, head and shoulder off the mat, and feet about 30 degrees off the mat.
Action: With your abs tight, lower the left leg to the ground, return to the start position, and then lower your right leg. Keep repeating for 30 seconds.
(1) 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.
(2) Heel–to-toe Crunch
Set Up: Lie on your back with your legs extended; stack your left foot over your right foot and extend one arm towards the ceiling.
Action: Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.
(3) Wall Sit
Set Up: Stand in front of a wall with your feet shoulder-width apart. Slightly bend your knees and lean back against the wall until your thighs are parallel to the floor. Keep your head neutral, abs tight and torso erect.
Action: While squeezing your abs and glutes, hold this position for the prescribed time.
(4) Reverse Plank
Set Up: Lie face up on your back with legs fully extended, and arms by your side. Push your body up off the floor while forming a straight line.
Action: Hold this position for 30 seconds.