Workout Schedule – June
Week 3 – Day 3 – Legs
Low Step Curtsy Lunge – 4 sets of 12 reps per leg
Stack 3 plates or find a low bench and stand on top of it holding dumbbells by your side. Step back with one leg off the step into a curtsy lunge then stand back up and swing your knee up. Keep repeating with the same leg for multiple reps, then switch legs and do it again.
Dumbbell Deadlift Duo – 4 sets of 10 reps per stance
Grab two dumbbells and hold them by your sides. Bend at your hips while keeping your back straight and keeping the dumbbells right by your shins all the way to your toes. Stand back up and repeat with your feet together.
Kneeling Squats – 5 sets of 10 reps
Using a smith machine or barbell on your back, kneel down and place a pad or mat under your knees. Sit back and drive your hips back so that your glutes sit on your feet. Keep your back straight and squeeze your glutes when you return to starting position.
Up and Over Bench Taps – 5 sets of 15 reps per leg
Split Squat Hops – 5 sets of 10 reps per leg
Start with your back leg on a bench or box and the other leg on the ground. Do lunge hops.
Slide Back Lunge to Lateral Lunge – 4 sets of 10 reps per leg
Using a slider on one foot with the other foot on the grass, slide back lunging the front leg and keeping the slider leg straight. Bring your foot back in then slide foot out to the side then bring it back in. Keep repeating, alternating from back to side.
Banded Squat Jumps – 4 sets of 20 reps
Using the booty band around thighs or ankles, bend to a squat then jump out of it continuously.
Backward Walks on Stairmaster – 10-15 minutes