Workout Schedule – October

Week 1 – Day 1 – Legs

Superset 1

Kettlebell Goblet Squats - 5 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.
Single Leg Leg Press – 5 sets of 10-12 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.

Superset 2

High Step-Ups – 5 sets of 10 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.

Slide Back Straight Leg Lunges – 5 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.

Superset 3

Banded Squat Walks w/ Squat Jump – 5 sets of 20 reps
Barbell Hip Thrusts – 5 sets of 10 reps

Start by placing a barbell on your hips and placing your shoulder blades/upper back on a bench. Pushing through your heels, lift your booty up pressing the barbell up, then return to the ground. Squeeze glutes at the top each time.