Week 3 is more of the same, just a little more challenging. It’s still important to maintain proper form so that you’re strengthening the right muscles and making sure you’re nice and toned in the right places.
I’m a huge fan of today’s workout! We’re working your legs from every angle and attacking the fat all over.
Hello, sexy legs!
This workout consists of 2 circuits. Set a timer for 10 minutes and perform the first circuit as many times as you can in those 10 minutes. Take a 1-minute break and repeat the process with the second circuit. After you have finished both circuits, take a 2-5 minute break and repeat the entire process over again. The overall workout should take no more than 1 hour to complete.
Reverse Lunge to Knee Lift (15 Reps Each Side)
- Stand with your feet together and your shoulders back with two dumbbells on either side of you.
- Step backward with your left leg (about 2 feet away from your front leg) and lower yourself down so that your knees make a 90° angle. Make sure to keep your front knee behind with your toes.
- Push through the heel of your right foot to stand up and drive your left knee upwards towards your chest.
- Bring your left foot back down to the ground and repeat the movement.
Single Leg Glute Bridge (15 Reps Each Side)
- Lay down on the floor with your feet flat on the ground and your knees bent.
- Raise one leg off the ground, bringing your knee towards your chest.
- Push through the heel of your foot that is on the ground, extend your hips upwards and lift your glutes off of the ground. Remember to squeeze at the top.
- Extend as far upwards as you can, then return to starting position.
Lateral Lunges (15 Reps Each Side)
- Stand with your feet wide, resting your dumbbells on your shoulders.
- Start by bending your right knee, making sure to keep your knee in line with your toe and to sit your glutes back.
- Sit deep in to this position before pushing through your right heel to come back to start.
- Then repeat the movement on the left leg.
- Continue to alternate between the right & left legs until you’ve reached your desired number of repetitions.
Alternating Sumo Heel Raises (20 Reps)
- Start in a sumo squat position with your dumbbells in hand, resting on your shoulders.
- Continue to push your knees back as far as possible and raise your right heel off of the ground.
- Lower your right heel down and repeat the movement with your left heel.
- Continue alternating between the right and left heels until you’ve reached your desired number of repetitions.
Step Ups (15 Reps Each Side)
- Stand in front of the chair or step that you will be using with your feet pointing straight ahead, about hips width apart. Hold your dumbbells in each hand.
- Engage your core muscles, keep your shoulders back and your chest out as you contract your glutes to bring one foot onto the step.
- Push through your heel with the foot on the step to stand straight up, while driving your other knee upwards towards your chest.
- Reverse the movement: last foot on, first foot off. Remember to keep good posture throughout the entire sequence.
Stationary Squats (20 Reps)
- Stand with your feet shoulder’s width apart, facing slightly outwards. Hold your dumbbells by your shoulders in each hand.
- Squat down as low as you possibly can without rounding your back or dropping your chest.
- Push through your heels and contract your glutes to stand all the way back up to starting position.
- Repeat the movement until you reach the desired number of repetitions.
Single Leg Deadlift (15 Reps Each Side)
- Hold a dumbbell in each hand, resting by your sides. Shift your weight to your right leg so that your left leg can move freely.
- Keep the knee just slightly bent as you perform a stiff legged deadlift. Bend at the hip and extend your free leg behind you, keeping a straight light in your body from your shoulders to your extended leg.
- Continue lowering the dumbbells towards the ground until you feel a nice stretch in the back of you standing leg. Hold the position for 2 seconds before you return to start.
Jump Squats (20 Reps)
- Place you feet shoulder width apart, arms in a comfortable position. My arms (in the picture) are placed by my side and bent at the elbow.
- Begin to bend your knees and get into a squatting position (as if performing a normal squat). Be aware of keeping your back straight, hips back, and your knees in line with your big toe.
- Jump upwards as hard as you can!!!!
- Land with bent legs to avoid back injuries. Knees in line with your big toe, hips back, and back straight (just like the starting position).