WEEKS: 1–2 THURSDAY: LEGS

THURSDAY: LEGS

Use lighter weight, about 50% to 60% of max. | Rest 30 seconds to 1 minute between sets.

EXERCISE	SETS	REPS
WARM-UP JUMPING JACKS	1 MINUTE
WARM-UP SOLDIER KICKS	1 MINUTE
WARM-UP SIDE-TO-SIDE KICKS	30 SECONDS	EACH SIDE
WARM-UP FRONT LUNGE RIGHT, FRONT LUNGE LEFT	30 SECONDS	EACH SIDE
SHOULDER-WIDTH DUMBBELL SQUATS	3	15
STIFF-LEG DB DEADLIFTS	3	15
JUMP SQUATS	3	10
STATIONARY DB LUNGES	3	15 EACH SIDE
SINGLE-LEG DB SQUATS	3	15 EACH SIDE
STABILITY BALL HAMSTRING CURLS	3	10
SEATED SINGLE-LEG DB CALF RAISES	3	15 EACH SIDE
JUMP ROPE	3 x 100 REVOLUTIONS

WARM-UP JUMPING JACKS

Stand with your feet together, knees slightly bent, and arms at your side. Jump while raising your arms and separating your legs to the sides. Land on your forefeet with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline.
WARM-UP SOLDIER KICKS

Stand with your feet shoulder-width apart. Raise your left leg as high as you can as you reach for your foot with your right hand. Repeat with the right leg and continue to alternate legs.
WARM-UP SIDE-TO-SIDE KICKS

Start by standing with your back straight, your abdominals engaged, and your hands clasped at your chest (or on your hips). To begin the movement, shift your weight onto your right foot and kick your left leg to the side. To perform the ‘kicking’ movement, lift your left knee to the side (away from the midline of your body) and without moving your upper thigh, extend/straighten your left knee to kick outwards. After the kicking motion, lower your foot back down to the floor to return to the start position and repeat on the opposing leg. Keep alternating legs after each kick.
WARM-UP FRONT LUNGE RIGHT, FRONT LUNGE LEFT

Start standing tall with a dumbbell in each hand if you choose to add them. Take a large step forward with your right foot. Bend both knees to lower yourself, stopping just short of your left knee touching the floor. Also be sure that your right knee does not extend past your right toe. Return to the starting position by driving through your right heel to propel yourself back. Repeat this sequence with the left leg.
SHOULDER-WIDTH DUMBBELL SQUATS

Stand with your feet shoulder-width apart and a dumbbell in each hand. Keep your chest and back in a neutral position and eyes focused forward. With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the movement by pushing through your heels and driving your hips forward to return to the start position. Squeeze your glutes at the top of the movement. Repeat the movement for the recommended reps.
STIFF-LEG DB DEADLIFTS

Hold a dumbbell in each hand in front of your thighs. Stand with your chest out and shoulders back, maintaining a slight arch in your lower back. Position your feet straight under you, about hip width apart, with a very slight bend in your knees. With a flat back, lean forward from your hips, pushing them rearward as the dumbbells slide down toward mid-shin level. Stop before your lower back starts to curve and rise back up, pushing your hips forward as you exhale at the top.
JUMP SQUATS

Stand with your hands clasped in front of your chest and feet hip-width apart, push your hips into a quarter squat position. Drive your hips forward and up to get height off the floor. As your feet contact the ground, absorb the impact through your legs into a squat position and jump again.
STATIONARY DB LUNGES

Holding a dumbbell in each hand at your sides, stand up tall and lock your core in tight. Take a large step forward with one foot, then bend both knees until your back knee is just off the ground. From here, press through your front heel and return to the starting position. Complete all reps on one leg before alternating sides.
SINGLE-LEG DB SQUATS

Stand on one leg while holding a dumbbell in each hand, hanging by your sides. Bring the dumbbells in front of you for balance and then lower down into a squat position while keeping the non-working leg behind you with your foot off the floor. Drive back up into the starting position.
STABILITY BALL HAMSTRING CURLS

Start on your back with a stability ball close to your hips. Place your feet on top of the stability ball and in the middle. Keep your hands by your side for balance. Drive your hips up into a bridge and pull your heels in towards your glutes before slowly releasing your legs back into the start position.
SEATED SINGLE-LEG DB CALF RAISES

Sit on a flat bench and place a dumbbell on each of your upper thighs. Raise your toes up on the ball of one foot and contract your calf muscle. Slowly return to the starting position. Repeat with the other leg.
JUMP ROPE

Jump a few inches off the floor, giving the rope just enough space to slip under your feet. Only the balls of your feet should touch the floor. Keep elbows close to your sides as you turn the rope. If you tire out before you finish the workout, drop the rope, but keep your arms and legs going.