LEGS & GLUTES, Part 2 - Beginner

LEGS & GLUTES, Part 2: Beginner | Intermediate/ Advanced

Do the five beginner exercises for 4 weeks.
  • WEEKS 1 & 2: 2 sets of 10–12 repetitions of each exercise
  • WEEKS 3 & 4: 2 or 3 sets of 8–10

Modified Farmer's Walk

  1. Grab a pair of heavy dumbbells and stand holding them at arm's length at your sides.
  2. Stand on the balls of your feet, and walk forward until your grip is about to give out.
  3. Put the dumbbells down, rest, and then turn around and repeat, going back to the starting point.

45-Degree Traveling Lunge

  1. Grab a pair of dumbbells and hold them at your sides. Stand with your feet hip-width apart at one end of your house or gym you need room to walk forward.
  2. Step forward with your left foot at a 45-degree angle and lower your body until your right knee almost touches the floor and your left knee is bent 90 degrees.
  3. Stand and bring your right foot up next to your left, then repeat with the right leg lunging forward. That's one repetition.

King Deadlift

  1. Stand with your knees slightly bent and your feet shoulder-width apart. (This is done without weights.) Lift your left foot behind you and bend the knee 90 degrees so your left lower leg is parallel to the floor.
  2. Slowly lower your body until your right thigh is parallel to the floor. Your left leg will rise behind you as a counterbalance, and your torso will bend forward at the hips.
  3. Pause, then push your body back to the starting position. Finish all of the repetitions, then repeat, lifting your right leg this time.

Swiss-Ball Hip Extension and Leg Curl

  1. Lie on your back on the floor and place your lower legs on a Swiss ball. Put your hands flat on the floor at your sides.
  2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
  3. Pause, then reverse the motion roll the ball back until your body is in a straight line, then lower your back to the floor and repeat.

Barbell Front Squat

  1. Grab a bar with an overhand grip that's just beyond shoulderwidth and hold it in front of your body, just above your shoulders. Raise your upper arms so they're parallel to the floor and let the bar roll back so it's resting on your fingers, not your palms. Set your feet shoulder width apart and keep your back straight, knees slightly bent, and eyes focused straight ahead.
  2. Without changing the position of your arms, lower your body until your thighs are parallel to the floor.
  3. Pause, then push yourself back up to the starting position.