Day 8: Legs And Arms

Instructions

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.

Circuit 1

(1) 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.

(2) Close Hand Push Up

Set Up: Get in a push up position, with hands closer than shoulder width apart. Hands should be as close to your torso as possible and elbows behind you.

Action: Slowly lower yourself to the ground, hold for a count, and then slowly return to the starting position.

(3) Front Squat

Set Up: Stand with your feet closer than shoulder width apart. Hold a set of dumbbells up to your chest, with palms facing you.

Action: Squeeze your abs, and lower your body as far as possible, while pushing your hips back, and bending your knees. Pause for a second, then push yourself back up to starting position.

(4) Bicep Curl

Set Up: Stand with your knees slightly bent and shoulder width apart, hold a set of dumbbell in your arms, bar on the inside grips with your arms extended, palms facing forward.

Action: Bend your elbows and raise the weights up in a smooth arc until elbows are 90 degrees. Pause and squeeze for a count then lower to the start.

Circuit 2

(1) 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.

(2) Tricep Dip

Set Up: Sit on a chair with knees bent and arms next to you on the chair. Slowly slide off the chair with your elbows extended and knees bent.

Action: With your elbows behind you and chest up, slowly lower your body to the floor stopping when your triceps are parallel to the ground. Hold for 2 counts then extend your arms to return to the start.

(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) Hammer Curl

Set Up: Stand with your feet about hip-width apart, knees slightly bent and a dumbbell in each hand, with a neutral grip, and palms facing each other.

Action: Curl the dumbbells up toward your shoulders by bending your elbows until your forearms are perpendicular to the ground. Hold for a second, really squeezing your biceps, then return to the starting position and repeat.

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