Sunny Health and Fitness
Fit for Everyone®
WORKOUT:
OVERVIEW:
Ready to level up your at-home bodyweight workouts? Give this intermediate lower body leg day workout a try to target your glutes, thighs, hamstrings, and calves. Follow along with Sunny Trainer Alex as you do every last rep together!
Workout Details
WARMUP
Warmup: Squats – 30 Seconds
Warmup: Alternating Step Back Lunges – 30 Seconds
Warmup: Squats into Calf Raise – 30 Seconds
Warmup: Step Back to Step Forward Lunges (Left Leg) – 30 Seconds
Warmup: Step Back to Step Forward Lunges (Right Leg) – 30 Seconds
CIRCUIT 1
Circuit 1, Set 1: Squat Jumps – 30 Seconds Circuit 1, Set 1: Alternating Lunge Jumps – 30 Seconds
Circuit 1, Set 1: Side to Side Lunges – 30 Seconds
Circuit 1, Set 1: Sumo Squats – 30 Seconds
Circuit 1, Set 1: Calf Raise (Left Leg) – 30 Seconds each side
Circuit 1, Set 1: Calf Raise (Right Leg) – 30 Seconds each side
Rest
Circuit 1, Set 2: Squat Jumps – 30 Seconds
Circuit 1, Set 2: Alternating Lunge Jumps – 30 Seconds
Circuit 1, Set 2: Side to Side Lunges – 30 Seconds
Circuit 1, Set 2: Sumo Squats – 30 Seconds
Circuit 1, Set 2: Calf Raise (Left Leg) – 30 Seconds each side
Circuit 1, Set 2: Calf Raise (Right Leg) – 30 Seconds each side
CIRCUIT 2: GLUTE-FOCUSED
Circuit 2: Single Leg Glute Bridge (Left Leg) – 60 Seconds
Circuit 2: Single Leg Glute Bridge (Right Leg) – 60 Seconds
Circuit 2: Glute Bridge – 60 Seconds
Circuit 2: Squat Hold – 60 Seconds
COOLDOWN
Cooldown: Quadricep Stretch (Left Leg)
Cooldown: Quadricep Stretch (Right Leg)
Cooldown: Hamstring Stretch (Left Leg)
Cooldown: Hamstring Stretch (Right Leg)
Cooldown: Glute Stretch (Left Leg)
Cooldown: Glute Stretch (Right Leg)
Cooldown: Leg Stretch (Left Leg)
Cooldown: Leg Stretch (Right Leg)
END WORKOUT
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