Workout Schedule – December

Week 2 – Day 2 – Legs

Superset 1

Wall Ball Squats - 4 sets of 10-12 reps

Up and Over Bench Taps – 4 sets of 12 reps per leg

Superset 2

Hamstring Ball Curls – 4 sets of 12-15 reps

High Step Ups – 4 sets of 12 reps per leg

Using a high step, start with one foot on the ground and the other foot on a high step. Push through heel and glute of the leg on the step to stand up. Try not to use the foot on the ground, then return to starting.

Superset 3

Reverse Hack Squat Machine (Banded) – 4 sets of 10-12 reps

Using the hack squat machine, place shoulders on the pads, sit back pushing your glutes out to squat position, then straighten back up.

Dumbbell Curtsy Lunge – 4 sets of 12 reps per leg

Start by standing on a low step then step one leg off to lunge, returning to the step. You can hold the dumbbells by your sides or use no additional weight.

Superset 4

Staying Low Walking Lunges – 4 sets of 12 reps per leg

Walking lunges but never fully standing up in between each one. Stay low the entire time you’re doing this exercise.

Barbell Deadlift – 4 sets of 10-12 reps

Use a barbell holding it in front of you standing. Bend at the hips and push your glutes back, keeping your legs slightly bent and the bar right by your shins. Lower the bar all the way down towards your toes then return to standing.


10-15 Minutes on the Bike or Incline Treadmill