Take advantage of nice weather and take your workout outside!
Perform each exercise until fatigue or for about 15 reps. Aim for 2-3 sets.
**This is a leg heavy workout**
SQUATS
-Keep chest lifted and core engaged as you lower and tap your bottom to the
bench and stand right back up by pressing the hips forward and squeezing the
glutes. Make sure knees track the same direction as the toes.
PUSH-UPS
-Place hands on bench. Keep body straight with no arch in lower/upper back
and core engaged. Bend elbows and lower chest towards hands. Exhale and
straighten elbows and push back to starting position.
JUMP SQUATS
-Push off 2 feet and jump to top of bench. Alternate which leg steps of bench.
If you need a modification, skip the jump and step up to squat.
MOUNTAIN CLIMBERS
-Try to maintain your shoulders over your wrists and bring your knees to your
chest in running pattern. You can also take knees to opposite shoulder to target
oblique core muscles. Modify by slowing down and "marching" instead of runs.
Increase your speed to get your heart rate going for cardio benefits
BULGARIAN SPLIT SQUAT
-Raise your back leg on to the bench while maintaining your legs hip width
apart. Keep your chest lifted and core engaged as you lower and bend your front
knee. Be sure to track the knee to point forward in the same direction as the
toes. Place your arms on your hips or use them as needed to help you balance.
Modify by keeping back leg on the ground.
PISTOL SQUAT/SINGLE LEG SQUAT
-Raise one leg and reach the hips back and bend the standing knee until you
reach the bench. Try not to completely release all your weight on the bench and
push to standing right away. Be sure to track the bending knee forward in the
direction of the toes. Use your hands/fingertips to help you reach the bench or
to push back to standing if extra help is needed.
RAISED KNEE HOPS
-Start with one foot on the bench. Press into that foot and raise the opposite
knee to your chest as you push off and hop into the air. For modification skip
the hop. Increase your speed to get your heart rate going for cardio benefits
ABDUCTION/ADDUCTION
-Start with your leg on the bench or on the ground behind you. Lift and circle
your leg to the opposite position. Keep both sides of the torso long and try not
to lean over. Keep your core engaged and use arms for balance as needed. Take
your time and use leg muscles not momentum to carry the leg.
TRICEP DIPS
-Place both feet flat on the ground and bend elbows as much as 90 degrees.
Press into hands and straighten elbows. Keep torso vertical. To increase
difficulty straighten legs.
STEP UP TO SPLIT SQUAT/LUNGE
-Step onto bench raising knee to chest. Place the foot of the raised knee on the
ground and step the foot that was on the bench behind you for a lunge/split
squat position with both knees bent and tracking the direction of the toes. Feet
should be hip width apart on the lunge/splits squat.