This routine is a great leg workout you can execute at home. Make sure you warm up for 5-10 minutes before beginning this workout and that you stretch each muscle group properly as directed. Maintain your pace throughout the entire workout with about 30 seconds rest in between sets.
1. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 1 minutes walking briskly. After 1 minute, jog until you are to you are fatigued. Walk briskly for 1 minute to recover. After 1 minute, continue jogging. Repeat this sequence until you complete 10 minutes.
Goal:
Your goal is to build endurance. Eventually you will be able to jog most or the entire 10 minutes nonstop. Every workout you should challenge yourself to jog a longer distance. THE MORE YOU JOG THE MORE CALORIES YOU BURN.
2. DUMBBELL SQUAT
Reps: 3 sets of 15
Execution: Stand with knees slightly bent and feet approximately shoulder width apart. Keep toes pointed forward or slightly out. Relaxing shoulders, hold dumbbells on shoulders or at sides. Stand in good body alignment (abs tight, chest up, back straight). In a controlled motion, lower body by bending knees and hips, pushing glutes back. Keep a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue lowering body as far as possible without compromising form (back arched, abs tight, chest up). Stop lowering before pelvis begins to curl under or back rounds out. While maintaining controlled motion, return to starting position (avoid locking out knees). Do not allow muscles to relax before next repetition.
3. DUMBBELL DEADLIFTS
Reps: 3 sets of 15
Execution: Squat down and grasp dumbbells, with feet approximately shoulder width apart and arms at sides. Keep toes pointed forward or slightly out. Stand in good body alignment (abs tight, chest up, back straight - slight arch). Breathe in and hold. In a controlled motion, raise body by bending knees and hips, while keeping a slight arch in the back. Keep knees in line with toes; avoid turning knees in or out. Keeping feet flat on the floor, continue raising body up until it reaches a fully erect position without compromising form (back arched, abs tight, chest up). Hold breath past sticking point then exhale. While maintaining controlled motion, return to starting position. Do not allow muscles to relax before next repetition.
4. DUMBBELL LUNGE
Reps: 3 sets of 15
Execution: Stand with one leg forward, with front knee directly over ankle, and knees slightly bent with feet approximately hip width apart. Relaxing shoulders, hold dumbbells on shoulders or at sides. Keep back heel up and toes pointed forward. Stand in good body alignment (abs tight, chest up, back straight). In a controlled motion, lower body by bending knee and hip, keeping back straight and maintaining good body alignment. Keep knees in line with toes; avoid turning knees in or out. Keeping forward foot flat on the floor, continue lowering body until just before back knee touches ground, without compromising form (back straight, abs tight, chest up). While maintaining controlled motion, pushing with front heel, return to starting position (avoid locking out knee). Do not allow muscles to relax before next repetition.
5. DUMBBELL CALF RAISES
Reps: 3 sets of 15
Execution: Stand on step with knees slightly bent and feet no more than shoulder width apart. Grip dumbbells in both hands. Stand in good body alignment (abs tight, chest up, back straight). Keeping knees fixed, raise body up, lifting the heels, as far as possible. Contract calf muscles fully without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscle to relax before next repetition.
6. CARDIOVASCULAR- WALKING/JOGGING OUTSIDE
Notes:
Warm up for 1 minute walking briskly. After 1 minute, jog until you are to you are fatigued. Walk briskly for 1 minutes to recover. After 1 minute, continue jogging. Repeat this sequence until you complete 7 minutes.
Goal:
Your goal is to build endurance. Eventually you will be able to jog most or the entire 7 minutes nonstop. Every workout you should challenge yourself to jog a longer distance. THE MORE YOU JOG THE MORE CALORIES YOU BURN.