LEG WORKOUT: HOME EDITION
A set of dumbbells is definitely recommended for this workout. You can adjust your weight as needed. In the pictures I show the before and after action movement of the exercise. Pick your dumbbell weight. I use 15lbs here. The dumbbells I use can be found here.
Exercise #1: Squats
Exercise #2: Lunges
Exercise #3: Split Squats
Exercise #4: Curtsy Lunge
Exercise #5: Pile Squats
Exercise #6: Side Lunges
Squats [10 reps | 3 rounds]
- Start in a standing position.
- Begin my lower into a seated position. Stick your butt out.
- Don’t hover or hunch your back. Keep your eyes focused in front of you.
- Hamstring and calf should be at a 90 degree angel.
Lunges [10 reps | 3 rounds]
- Start in a standing position.
- Begin by stepping one leg back and bending both front and back leg
- Both front and back leg should be in a 90 degree bend
- Keep your torso straight
- Engage your core and roll your shoulders back
Split Squats [10 reps | 3 rounds]
- Similar to a traditional lunge but instead back leg is elevated and bends
- Find a stool, chair, bed, sofa, or any other object that you can place the front of your foot on
- Stand up straight and then bend both your front and back leg in a 90 degree bend
- Bend both legs simultaneously
Curtsy Lunge [10 reps | 3 rounds]
- Similar to a lunge
- Begin in a standing position
- Instead of bringing one leg straight back, take it back at an angle
Pile Squat [10 reps | 3 rounds]
- Use only one weight and hold it with both hands
- Keep torso straight
- Begin with your wider than shoulder-width apart
- Squat down, bend your knees until your thighs are parallel to the ground
- Go up and down in this position for 10 reps
Side Lunges [10 reps | 3 rounds]
- Begin in a standing position, knees and feet touching
- Take a large step to the left and bend your left leg
- Keep your right leg straight
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Also a great warmup workout prior to this workout is a HIIT based workout. Read more here on the benefits of HIIT!
