LEG DAY
Warm-Up: (5 minutes)
March in Place: 1 minute
Leg Swings: 1 minute (30 seconds each leg)
High Knees: 1 minute
Bodyweight Squats: 1 minute
Butt Kicks: 1 minute
Strength Workout: (20 minutes)
Perform each exercise for 45 seconds, followed by 15 seconds of rest. Complete all exercises in a circuit format, then rest for 1-2 minutes before repeating for a total of 3 rounds.
Bodyweight Squats: Stand with feet hip-width apart, lower into a squat position by bending your knees and pushing your hips back, then return to the starting position.
Reverse Lunges: Stand with feet hip-width apart, step one foot back into a lunge position, bending both knees to lower your body, then return to the starting position and alternate legs.
Jump Squats: Start in a squat position, then explosively jump up as high as you can, landing softly back into the squat position.
Wall Sit: Lean your back against a wall and slide down until your thighs are parallel to the ground, holding this position for the duration of the exercise.
Single-Leg Glute Bridges: Lie on your back with knees bent, lift one foot off the ground, then push through the heel of the other foot to lift your hips toward the ceiling, squeezing your glutes at the top, then lower back down and switch legs.
Calf Raises: Stand with feet hip-width apart, lift onto the balls of your feet, then lower back down.
Cool Down: (5 minutes)
Standing Quad Stretch: Hold each leg for 30 seconds
Standing Hamstring Stretch: Hold each leg for 30 seconds
Standing Calf Stretch: Hold each leg for 30 seconds
Seated Forward Fold: Sit on the ground with legs extended in front of you, reach for your toes, and hold for 30 seconds.
Child's Pose: Kneel on the ground, sit back on your heels, reach your arms forward, and lower your forehead to the ground, hold for 30 seconds.
Remember to maintain proper form throughout the workout and listen to your body. Adjust the intensity and difficulty of each exercise as needed. Enjoy your leg day workout!