Workout overview
1. Squats |
2. Jumping lunges |
3. Bulgarian split squats |
4. Calf raises |
Equipment needed: none
Warm-up
Exercise | Reps |
---|---|
A. Knee circles | 10 reps ea direction |
B. Ankle circles | 10 reps ea direction |
C. Squat + ext rotation | 5 reps ea |
D. Dynamic hamstrings stretch | 10 reps ea |
1. Squats
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
12 reps | 12 reps | 12 reps | 12 reps | 12 reps | 12 reps |
Week 1 | 12 reps |
---|---|
Week 2 | 12 reps |
Week 3 | 12 reps |
Week 4 | 12 reps |
Week 5 | 12 reps |
Week 6 | 12 reps |
2. Jumping lunges
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
8 reps ea | 8 reps ea | 8 reps ea | 9 reps ea | 9 reps ea | 9 reps ea |
Week 1 | 8 reps ea |
---|---|
Week 2 | 8 reps ea |
Week 3 | 8 reps ea |
Week 4 | 9 reps ea |
Week 5 | 9 reps ea |
Week 6 | 9 reps ea |
3. Bulgarian split squats
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
12 reps ea | 12 reps ea | 12 reps ea | 12 reps ea | 12 reps ea | 12 reps ea |
Week 1 | 12 reps ea |
---|---|
Week 2 | 12 reps ea |
Week 3 | 12 reps ea |
Week 4 | 12 reps ea |
Week 5 | 12 reps ea |
Week 6 | 12 reps ea |
4. Calf raises
Perform 3 sets with 2 min rest
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 |
---|---|---|---|---|---|
20 reps | 20 reps | 20 reps | 20 reps | 20 reps | 20 reps |
Week 1 | 20 reps |
---|---|
Week 2 | 20 reps |
Week 3 | 20 reps |
Week 4 | 20 reps |
Week 5 | 20 reps |
Week 6 | 20 reps |
Cool-down
Perform 2 rounds without rest
Exercise | Duration |
---|---|
A. Straddle | 60 secs ea |
B. Front splits | 60 secs ea |
C. Bent-knee lunge | 30 secs ea |
CONGRATULATIONS!
WORKOUT COMPLETE