Workout Schedule – July

Week 3 – Day 5 – Legs

Superset 1

Step Back Lunge to Curtsy Lunge - 5 sets of 12 reps per leg

Start with a barbell on your shoulders and standing with your feet together. Step one leg straight back into a lunge then barely lift and take that same foot into a curtsy lunge then come back to starting position.

Single Leg Leg Press - 5 sets of 15 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.

Superset 2

Bosu Single Leg RDL - 5 sets of 12 reps per leg

Hold a dumbbell in hand then reach to opposite foot while other foot kicks back. Keep knee mostly straight so it stretches the back of your leg, pushing through heel that remains on the ground.

Single Leg Hamstring Ball Curls - 5 sets of 15 reps per leg

Superset 3

Smith Machine Step Back Lunge - 4 sets of 10-12 reps per leg

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

Banded Step Back Lunges - 4 sets of 15 reps per leg

Place a band around your legs right above knees and hold two dumbbells by your sides. Step one leg back into a lunge then stand back up while bringing your foot back in. Keep repeating for the desired number of reps.

Banded Moving Squats - 4 sets of 20 reps

Use a booty band around the ankles or right above the knees. Stay in a low squat the entire time while doing walking squats side to side.


20-25 Minutes on the Stairmaster