Week 1 - Day 3 | Lower Body Strength + Core

Warm-up

• 1 min high knees
• 10 bodyweight lunges (per leg)
• 10 glute bridges
• 10 plank shoulder taps

Workout

1. Dumbbell Goblet Squats: 3 sets of 10-12 reps
2. Dumbbell Lunges: 3 sets of 10-12 reps per leg
3. Dumbbell Romanian Deadlifts: 3 sets of 10-12 reps
4. Dumbbell Step-ups: 3 sets of 10-12 reps per leg
5. Dumbbell Russian Twists: 3 sets of 20 reps
6. Plank Hold: 3 sets of 30 seconds
7. Bicycle Crunches: 3 sets of 20 reps

Accessory Work

• 2 sets of 12 dumbbell calf raises
• 2 sets of 12 dumbbell sumo squats

Extra Work

• 2 sets of 20 bodyweight squats
• 2 sets of 20 mountain climbers

Cool-down

• Standing Quad Stretch: 30 seconds each leg
• Seated Hamstring Stretch: 30 seconds each leg
• Pigeon Pose: 30 seconds each side
• Child's Pose: 1 minute