Increase weight to about 70% to 80% 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 LUNGES | 30 SECONDS | EACH SIDE |
| DUMBBELL CURTSY LUNGES | 3 | 10 EACH SIDE |
| DB WIDE STANCE SQUATS | 3 | 10 |
| ALTERNATING SIDE LATERAL LUNGES | 3 | 10 EACH SIDE |
| GLUTE BRIDGE ALTERNATING LEG EXTENSIONS | 3 | 10 EACH SIDE |
| SINGLE-LEG DB DEADLIFTS | 3 | 10 EACH SIDE |
| QUADRUPED KICKBACK TO SIDE-LEG SWING | 3 | 10 EACH SIDE |
| FROG PUMPS | 3 | 20 |
| STANDING SINGLE-LEG DB CALF RAISES | 3 | 20 EACH SIDE |
| SEATED SINGLE-LEG DB CALF RAISES | 3 | 20 EACH SIDE |
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.
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.
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.
Start standing tall with your hands on your hips. Take a large step forward and bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor. Push through the heel of your front foot to raise up to an almost straight-legged position, then bend both knees as you lower yourself again. Repeat this motion for all reps on this side. Once you complete all reps with that leg forward, switch legs and repeat to the left side.
Start in a standing position with your feet shoulder-width apart and holding a dumbbell in each hand by your sides. Your chest should be kept up, your back should be in a neutral position, and your shoulders retracted back. Begin the movement by stepping your left leg backward into an adapted lunge position – your foot crosses behind and to the right of your front leg rather than going straight back. Bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor. Push through the heel of your front foot and return yourself to the starting position. Repeat the adapted lunge movement on the opposite leg.
Begin by positioning your feet in a wide stance with your toes slightly pointed outwards. Hold a dumbbell in each hand and bend your arms to your chest, ensuring that your neck and back are straight. Begin the squatting movement downward while keeping your knees aligned in the same direction as your toes (this may require the knees to travel forward). Squat down until your upper thighs become parallel to the floor and pause at the bottom of the movement for 1-2 seconds. Push through the floor with your heels and squeeze your glutes to return to the starting position but do not lock out the knees. Repeat the action for the desired number of repetitions.
NOTE: Weights can also be held down by your sides.
Start by standing with your feet shoulder-width apart. Begin the movement by stepping out to the right with your right leg. Once your foot reaches the ground, begin to bend your knee and sit back to lower yourself into a side lunge position. At the same time, remember to keep your back in a neutral position. Once the lunge movement is complete, push through the right foot to return to start position. Repeat on the other side and continue alternating for the desired number of reps.
Position yourself by lying face-up on the floor (or exercise mat) with your knees bent and your feet flat on the floor. When positioning the feet, they should be approximately hip-width apart, and just beyond your fingers when you extend your arms down by your sides. Assume the start position by lifting your hips so that your body is in straight alignment from your knees to your shoulders. Begin the exercise by keeping your hips in this position, lift your left leg straight into the air, then lower your left leg back to the floor. Repeat with your right leg and continue to alternate legs. A weight plate, dumbbell or kettlebell can be held to add resistance to this exercise.
Hold a dumbbell in each hand in front of your thighs. Stand on one leg, keeping that knee slightly bent. Perform a stiff-leg deadlift by bending at the hip and extending your free leg behind you for balance. Continue lowering the dumbbells until you are parallel to the ground, and then return to the upright position. Repeat on the opposite leg.
Start on your hands and knees. Extend one leg back and lift it as high as possible while keeping it straight. When the leg is at the top of the movement, swing the leg out to the side. Return the extended leg back to center and lower to the start position.
Lie on the ground with the soles of your feet touching. Begin the movement by driving through your feet, extending your hips vertically. Your weight should be supported by your shoulder blades on the floor and your feet on the ground. Extend as far as possible, then reverse the motion to return to the starting position.
Hold a dumbbell in each hand by your side. On one leg, press up onto your toes as high as possible, then let your heels travel toward the floor and repeat for reps. (If needed, find something to hold onto for balance while holding a dumbbell in the other hand.)
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.
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