Workout 2 – Legs

GYM OPTION

 ExerciseSetsRepsRest
1Barbell squat3-41530-60sec.
2Walking lunges with dumbbells3-41630-60sec.
3Leg press3-41530-60sec.
4Lateral band walk3-420 each side30-60sec.
5Step up on bench3-412 each side30-60sec.
6Lying leg curl3-41530-60sec.
7Lying leg raises3-42030sec.
8Alternating leg drops3-420 total30sec.

1. Barbell squat – 3-4 x 15 reps
Beginners option without weights or take light dumbbell (see home workout exercise 1)

2. Walking lunges with dumbbells – 3-4 x 16 reps
Beginners option without weights

3. Leg press – 3-4 x 15 reps

If your gym doesn’t have this machine or if it is too hard, see home workout exercise 3

4. Lateral band walk – 3-4 x 20 reps each side

5. Step up on bench – 3-4 x 12 reps each side

6. Lying leg curl – 3-4 x 15 reps

If your gym doesn’t have this machine you can use seated leg curl

7. Lying leg raises – 3-4 x 20 reps

Beginners option, start from top position and lower down your legs as much as you can (don’t have to go all the way down)

8. Alternating leg drops – 3-4 x 20 reps in total

 Beginners option with bent knees

HOME OPTION

 ExerciseSetsRepsRest
1Dumbbell squat3-41530-60sec.
2Split squat with dumbbells3-415 each side30-60sec.
3Kneeling up downs with jump3-41230-60sec.
4Lateral band walk3-420 each side30-60sec.
5Step up on chair3-412 each side30-60sec.
6Lying leg curl with dumbbell and/or band3-41530-60sec.
7Lying leg raises3-42030sec.
8Alternating leg drops3-420 total30sec.

1. Dumbbell squat – 3-4 x 15 reps

Beginners option without dumbbell

2. Split squat with dumbbells – 3-4 x 15 reps each side

Beginners option without dumbbells

3. Kneeling up downs with jump – 3-4 x 12 reps

Beginners option without jump

4. Lateral band walk – 3-4 x 20 reps

5. Step up on chair – 3-4 x 12 reps each side

6. Lying leg curl with dumbbell and/or band – 3-4 x 15 reps

*You can use only dumbbell, or only band or both together like on video

7. Lying leg raises – 3-4 x 20 reps
*Beginners option start from top position and lower down your legs as much as you can (don’t have to go all the way down)

8. Alternating leg drops – 3-4 x 20 reps, total

Beginners option with bent knees

Go to Workout 3