Week 2 – Base Building – Friday

Friday-Lower Body

Warm up:

5mins cardio

3×12 (Body Weight Squats/Front Leg Swings/Side Leg Swings)

*Front Leg swing- stand next to a wall and place your hand on the wall for balance. In an exaggerated manner swing the leg closest to the wall forward and backward consecutively. Switch after completing reps.

*side leg swings- stand in front of a wall, place both hands on the wall and lean forward. In an exaggerated manner swing one leg across the front of your body consecutively. After 12 reps, switch legs.

Weights/Cals:

3×12-15 (Stationary Side Lunges/Reverse Lunge)

*Stationary Side Lunge- Spread your feet rather wide and keep your toes pointed forward. While keeping your left leg straight throughout this whole movement, bend your right knee and stick your rear end back. Do not let your right knee pass over your toes. Continue to bend down to roughly a 90 degree bend while keeping your torso as upright as possible. Push off your right leg to return to the center position. Continue for 12-15 reps and now switch legs.

*Reverse Lunge- Stand with feet together as the starting position. Reach as far back as possible with your right leg and once it makes contact with the ground bend both knee’s to roughly 90 degrees. Push off your right leg to return to the starting position. Complete 12-15 reps with your right leg and then switch to the left. Keep your torso as upright as possible throughout the movement.

3×12-15 (Single Leg Press Machine/Pliates)

*Pliate- Stand with your feet outside shoulder width. Feet pointed as outward as possible. Squat down and point your knees in the direction of your toes. You should feel a stretch/strain inside of your legs and now extend up. Repeat

3×15 (Donkey Kicks/Lying Hip Lifts)

*Donkey Kicks- While on your hands and knees lift one leg up so your thigh is horizontal with the ground. Bring that knee to a 90 degree angled bend. Point your toe straight up in the air. By squeezing your rear end lift that leg up as though you are trying to poke a hole through the ceiling. This should be a small movement but you should feel your glute (rear end) contract. After 15 reps switch legs.

*Hip lift- Lie on your back, place feet flat on the ground roughly 8-10 inches from your rear end. Apply pressure through your heels and lift your hips off the ground so that it feels as though all your weight falls onto your shoulders. Feel that squeeze in the glutes at the top most position. Lower your hips but don’t touch the ground and raise your hips again. Continue.

Challenge:

2 minute Body Weight Squat, count your reps and post.

*Body Weight Squat- position your feet outside your shoulders. Keep your torso as upright as possible and weight on your heels. Lower your body down and touch the floor between your feet with your hands. Keep your rear end back and knees behind your toes. Stand totally upright. That’s one.

2 minute Straight Leg Sit up, count your reps and post.

*Straight Leg Sit Up- Lie on your back and legs extended. Feet should be about 2 feet apart. Raise your hands over your head so that your fingers are in contact with the ground. Now exhale as you sit up and touch the ground between your knees with your hands. Lower your body back and touch the ground over your head with your fingers. That’s one, keep it going!

Cool Down:

5 min walk

3×20 Swimmers

*Swimmers- Lie on the ground face down. Lift your upper and lower body by squeezing your lower back and applying pressure on your stomach. Now lift your right arm slightly higher than your left, while lifting your left leg slightly higher than your right. Now switch and keep swimming!

Stretch

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