Week 1: At Home Lower Body #1
This week, we focus on building strength in your legs and glutes, using bodyweight exercises. These movements will work your quads, hamstrings, glutes, and calves, and you can perform them with just your body weight (or a dumbbell if you have one).Workout Plan:
1. Bodyweight Squats
Target Muscles: Quads, glutes, hamstrings
Reps: 4 sets of 15-20
Rest: 30-45 seconds
Tips: Keep your chest up and push your hips back as you squat. Ensure your knees stay behind your toes and drive up through your heels to stand.
2. Walking Lunges
Target Muscles: Quads, glutes, hamstrings
Reps: 3 sets of 12-15 per leg
Rest: 45 seconds
Tips: Take a long step forward and lower your back knee toward the floor. Keep your torso upright and engage your core throughout the movement.
3. Glute Bridges
Target Muscles: Glutes, hamstrings
Reps: 4 sets of 15-20
Rest: 30-45 seconds
Tips:Lie on your back with your feet flat on the floor, and push through your heels to raise your hips toward the ceiling. Squeeze your glutes at the top and lower slowly.
4. Bulgarian Split Squats (using a chair or bench)
Target Muscles: Quads, glutes
Reps: 3 sets of 12-15 per leg
Rest: 30-45 seconds
Tips: Place one foot on an elevated surface (like a bench or chair). Lower your body down, keeping your knee over your ankle and chest upright.
5. Calf Raises
Target Muscles: Calves
Reps: 4 sets of 20-25
Rest: 30 seconds
Tips: Perform these standing on the edge of a step for a greater range of motion. Rise up on your toes and lower your back down slowly.
