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Day 2

Legs - Core

Todays focus is legs and core training.

Leg day is always a challenging day but fun at the same time. And it used to be that I could take or leave core workouts, wasn’t a big fan. Until I realized I wasn’t getting stronger, it felt like I was missing a piece of the puzzle, and I was! All of our movements start with our core, whether it is bracing to pick up a bag from the floor, or to twist around to see what your kid is doing behind you. Everything starts from your midsection. Once I realized that and started some focused work on my abs and lower back, my leg strength and endurance grew tremendously.

Today we will be using Dumbbells and a flat bench. And these are some of the BEST dumbbell leg exercises to to strengthen your legs.

For each superset choose a moderate weight, a weight you know you can move pretty easily in the beginning. Perform 12 to 15 reps of each movement depending on how you feel today and then do the 30 second cardio and try to keep the same intensity throughout each set. Take a short rest and then continue through 3 to 4 sets, again depending on how you are feeling this day. If the weight you started with seems too easy, you can increase the weight in small increments each set.

These workouts are designed to keep your heart rate up, with 30 seconds of a cardio burst but keep you close to the same area of the gym each day so social distancing won’t disturb your workout.


Superset One

12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.

Squat

Standing with your feet hip width apart and holding a dumbbell in each hand at shoulder level, send your hips down and back until at least parallel with your knees, press the floor away from you through your feet and stand back up all the way.

Weighted Sit Ups

Holding an end of one dumbbell in each hand, lay on the floor with the dumbbell over your head, engage your core and sit all the way up until your shoulders are over your hips and press that weight straight up over your head. Control the movement back down to laying.

Cardio: Bench Hops

Standing on one side of the bench, grab on to the end of the bench with both hands, jump your lower body up, putting all your weight on your hands and landing your feet on the other side of the bench. Repeat hops to either side for 30 seconds.

Cardio: Modified Bench Hops

If you are uncomfortable hopping your feet over the bench, place your hands on the bench in front of you and hop your feet in toward the bench and then back out. 

Repeat your chosen type of bench hops for each superset today.

Superset Two

12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.

Lunges

These can be forward stepping or reverse stepping. Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs. Each time a knee slightly touches the ground behind you, that is one rep.

Russian Twists

Sitting in a V-Sit position, with your heels lightly touching the ground or off the floor, twist and touch the ground on one side of your body with a dumbbell, then twist to the other side to touch the floor. Each touch is one rep.

Cardio: Bench Hops

Standing on one side of the bench, grab on to the end of the bench with both hands, jump your lower body up, putting all your weight on your hands and landing your feet on the other side of the bench. Repeat hops to either side for 30 seconds. 

If you are uncomfortable hopping your feet over the bench, place your hands on the bench in front of you and hop your feet in toward the bench and then back out. 

Repeat your chosen type of bench hops for each superset today.

Superset Three

12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.

Split Squat

Standing in front of and away from the flat bench place the top of one foot on the edge, while the other leg is firmly on the ground. Hold a dumbbell in each hand, down by your sides. Keeping your shoulders up, bring your hips down toward the floor by bending your front knee and keeping your knee over your ankle. Press your front foot into the ground to stand back up. Do all reps on one side before switching legs.

Bicycles

Lay flat on the floor with your hands behind your head and your elbows straight out to the sides. Lift your heals off the floor, and bring one elbow and the opposite knee together over your body. Keeping the other leg straight. Reverse the movement and do the same thing with the other side.

Cardio: Bench Hops

Standing on one side of the bench, grab on to the end of the bench with both hands, jump your lower body up, putting all your weight on your hands and landing your feet on the other side of the bench. Repeat hops to either side for 30 seconds. 

If you are uncomfortable hopping your feet over the bench, place your hands on the bench in front of you and hop your feet in toward the bench and then back out. 

Repeat your chosen type of bench hops for each superset today.

Superset Four

12 to 15 reps for each movement. Followed by 30 seconds of the cardio. For 3 to 4 sets.

Weighted Step Ups

Holding a dumbbell in each hand, place one foot onto the flat bench and step up through that foot while bringing the other one up. Step back down and alternate each leg every time you step up.

Leg Raises

Laying on the bench, your back grab the end of the bench with both hands above your head, engage your core - bring your belly button to your spine and raise your legs off the bench until your straight legs are perpendicular to your body, slowly and with control bring your heels back toward the floor before raising them back up again. Every up and back down is one rep.

Cardio: Bench Hops

Standing on one side of the bench, grab on to the end of the bench with both hands, jump your lower body up, putting all your weight on your hands and landing your feet on the other side of the bench. Repeat hops to either side for 30 seconds. 

If you are uncomfortable hopping your feet over the bench, place your hands on the bench in front of you and hop your feet in toward the bench and then back out. 

Repeat your chosen type of bench hops for each superset today.


Want More?

There are many free workouts to choose from at workouts.chelseysue.com

And Most of them, if not all, can be modified to use any piece of equipment you have available to you! Switch up your equipment for the same workout and see what a difference each piece makes!

If you are new to working out or it has been a while since you were consistent, start with doing one workout every other day.

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