Workout Schedule – January

Week 3 – Day 1 – Legs


Stair master

Level 6-10/1:30 skipping steps

Level 10-12 holding on to handles skip steps/glute kickback/1 min

Level 16 backwards walks holding on 2 min

Repeat 3-4x or until legs feel warm

Superset 1

Straight leg barbell deadlifts – 10 reps

Use a barbell, holding in front of you standing, then bend at hips push glutes back, keep legs slightly bent mostly straight, keep bar right by shins all the way down towards your toes then return to standing.

Smith machine step back lunges – 12 each leg, 4x

Using a smith machine, start feet together then step back with one leg to a lunge then stand up pulling knee all the way through standing.

Superset 2

Booty banded leg press (2 count pulse at the bottom) – 10-15 reps

Using the leg press and booty band, bend at the knees to squat, pulse at the bottom driving knees outward, then return to straight legs.

Banded squat jumps – 30 seconds, 4x

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


Barbell (landmine style) Deadlifts – 12 reps

Place the barbell in the notch on the ground, then place a plate underneath one heel, hold the barbell in your hands in front of you, reach down towards toe keeping leg slightly bent so it stretches hamstring then return to standing.

DB step up to step back lunges – 10 each leg, 4x

Step up on bench drive knee through, then step off and then back to a lunge, holding dumbbells or no weight.


Box step up hop to step back lunge – 12 each leg

using a medium size box, step up and drive other knee up hopping at the top then step off and back into a lunge, keep repeating.

In and out squat jumps – 30 seconds, 2-3x or until failure

Start with both feet together, both knees bent in a squat position, then jump both feet out into a squat, then jump back in, keep alternating between the two, (feet together squat, feet apart squat)