Week 1 - Day 3 | Lower Body Strength + Core

by Chris Pruitt

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
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