WORKOUTS

Muscle-Building 12-Week Workout: Week 1


DAY 2: STRENGTH AND FORM - BODY-WEIGHT EXERCISES FOR LOWER BODY

WEEK 1, DAY 2 EXERCISE VIDEO DEMOS

WARMUP
Superset Exercise Muscles Weight (Goal) Set 1 Reps (Goal) Set 1 Reps (Actual) Set 2 Reps (Goal) Set 2 Reps (Actual) Set 3 Reps (Goal) Set 3 Reps (Actual) Set 4 Reps (Goal) Set 4 Reps (Actual)
Spin Bike Legs Heavy Resistance 10 mins N/A N/A N/A N/A N/A N/A
WORKOUT
Dumbbell Squats Legs 65% - 75% Max 25 20 20 20
Dumbbell Walking Lunges Legs 65% - 75% Max 20 each leg 20 each leg 20 each leg 20 each leg
Plyometric Jump Squats Legs, Full Body N/A 12 12 10 10
One-Leg Step-ups Legs N/A 20 each leg 20 each leg 20 each leg 20 each leg
Stability Ball Floor Leg Curls Legs (hamstrings, glutes, calves) N/A 20 20 15 15
CARDIO TRAINING
Exercise Time Overview
Stair Machine or Bike 30 Minutes Do 30 minutes of stepping on the stair machine or biking on a spin bike or indoor bike machine. Get your heart rate up to a moderate level.
EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Dumbbell Squats Stand on the floor holding dumbbells at your side with palms inward and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Next, slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Keep your palms facing inward and the dumbbells at your sides throughout. When you have reached the depth of the squat, reverse motion and drive up through your heels to return to the starting position.
Dumbbell Walking Lunges Stand on the floor with your feet hip-width apart, holding the dumbbells in your hands at your sides with palms facing inward. Step your left foot forward and drop your right knee down into a lunge. Lower the right knee down until the left thigh is parallel to the floor. Keep the weight of your left leg primarily on the heel and do not allow the left knee to come out in front of your toes, or you'll risk knee and other injury. From the bottom of the lunge, stand up, step forward with your right leg, and drop your left knee down into a lunge on the other side.
Plyometric Jump Squats Stand on the floor with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. As you land from your jump, go immediately into your next squat.
One-Leg Step-ups Stand facing a flat bench with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet hip-width apart. Step your left foot up onto the flat bench. As soon as the left foot is on top of the flat bench, use the muscle of the left leg to bring the right foot powerfully up onto the flat bench. Next, reverse motion and bring the right foot back down to the floor. Leave the left foot up on the flat bench and perform an entire set with the left leg in the top position. Then reverse feet and repeat with the right leg in top position.
Stability Ball Floor Leg Curls Lie on your back on the floor or a floor mat with your heels on top of a stability ball and your hip and buttocks off the floor. Keep your arms on the floor with your palms facing down. Next, pull your heels in toward your buttocks as far as you can go, preferably until the ball touches your butt. When you have pulled the ball in as far as you can, reverse the motion and extend the ball back out to starting position.

EXERCISE IMAGES

Photo Credit: Nicolas Smith