Workout Schedule – December

Week 3 – Day 3 – Legs

Superset 1

Goblet Squat - 4 sets of 15-20 reps

Stand while holding a dumbbell or kettlebell under your chin. Bend to a low squat, then straighten to return to standing position.

Slide Back Straight Leg Lunge – 4 sets of 12 reps per leg

Start by holding a dumbbell on each side with one foot on a slider and the other foot on the ground. Start with your feet together then slide the foot on the slider back to lunge position, then return, keeping the sliding leg straight the entire slide.

Switching Lunges – 2 sets of 30 seconds

Jump from lunge to lunge while alternating legs.

Superset 2

Single Leg Leg Press – 4 sets of 12 reps per leg

Using the leg press machine with one foot on the pad, bend your knee to 90 degrees, then push through heel each time to return to a straight leg at the top.

Barbell Good Mornings – 4 sets of 10-15 reps

Find a barbell or weighted bar and put it on your back. Standing with feet shoulder width apart bend at your hips, keeping your back straight with your weight in your heels. Then stand back up and squeeze your glutes at the top of every rep.

Banded Squat Jumps – 2 sets of 30 seconds

Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.

Superset 3

Smith Machine Stationary Lunge – 4 sets of 10-12 reps per leg

Start with either the smith machine or a barbell on your back. Step back on one leg and bend both legs into a lunge then stand back up. Keep feet apart the whole time while lunging up and down, then switch legs.

Goblet Split Squat – 4 sets of 12 reps per leg

Holding a dumbbell underneath your chin with both hands put back leg up on a bench other foot on the ground and bend both legs into a lunge, keeping weight back and pushing through the heels. Don’t let your front knee on the ground go over your toe. Keep lunging up and down until the desired number of reps is reached.

Switching Lunges – 2 sets of 30 seconds

Jump from lunge to lunge while alternating legs.