Lower Body 1
Contra-Lateral Split Squats – 4 sets | 10 reps (per leg)
- Start in a split leg position, with one leg forward and one leg back.
- Flex your knees and lower your hips, until the back knee is just above the floor.
- Stand back up and return to the starting position.
- Repeat this movement for 10 reps per leg
Proper Form and Breathing Pattern
When doing split lunge, keep your feet hip-width apart, roll your shoulders back and tighten your abs. Breathe in as you lunge, and put your weight in the front heel. Keep the movement smooth and continuous and exhale as you push yourself back up.
Deadlift – 4 sets | 12 reps
- Stand up tall with your feet shoulder-width apart and hold a dumbbell in each hand
- Push your hips back and lower the dumbbells, while keeping your legs straight or only slightly bent.
- Return to the starting position and repeat.
Proper Form and Breathing Pattern
When doing the deadlift keep your chest open, your shoulders back, and maintain your back and arms completely straight at all times. Do the movement slowly and breathe out as you lower the dumbbells. Push through the heels to get back up and squeeze your glutes at the end of each repetition.
Suitcase Squat – sets | 10 reps
- Stand with your feet hip-width apart and hold your dumbbells down by your side.
- Squat down until your thighs are parallel to the floor.
- Drive through the heel to stand up and repeat.
Proper Form and Breathing Pattern
Keep your chest up, the core engaged, the hips back and inhale as you squat. Put pressure on the heels, push yourself back up as you exhale.
Lateral Squat – 3 sets | 10 reps (per leg)
- Stand straight with your feet hip-width apart and holding a dumbbell in your right hand.
- Step out to the side with your left leg, lunge, bringing the dumbbell towards to inside of your left leg.
- Use your right foot to push you back to the starting position.
- Repeat for 10 reps on each leg.
Proper Form and Breathing Pattern
Keep your core tight, your back straight, step out with your palms facing in. Don’t step too wide to the side, breathe in as you lunge, and keep the knees pointing in the same direction as the feet. Breathe out as you return to the starting position.
Loaded Calf Raises – 4 sets | 15 reps
- Stand with your torso upright, your feet hip-width apart, and your toes pointing forward. Load dumbells by your shoulders.
- Raise your heels off the floor and squeeze your calves.
- Return to the starting position, by slowly lowering your heels, and repeat.
Proper Technique and Breathing Pattern
When doing calf raises, brace your core, face forward and keep your toes pointing straight ahead. Raise your heels and breathe out as you squeeze your calves. Breathe in as you lower your heels and slowly return to the starting position.
Russian Twist – 3 sets | 20 reps
- Lie down with your legs bent at the knees.
- Elevate your upper body so that it creates a V shape with your thighs.
- Twist your torso to the right, and then reverse the motion, twisting it to the left.
- Repeat this movement until the set is complete.
Proper Form and Breathing Pattern
Keep your back straight at all times and twist your torso only from the ribs up. If you’re a beginner, keep your heels on the floor and, if you’re more advanced, bring your legs up and cross them. Breathe out as you twist your torso.