Week 1 Workout 5: Legs

Week 1 Workout 6: Shoulders & Legs
November 19, 2016
Week 1 Workout 4: PLYO
November 19, 2016
Week 1 Workout 6: Shoulders & Legs
November 19, 2016
Week 1 Workout 4: PLYO
November 19, 2016

Week 1 Workout 5: Legs

Ladies, this workout is designed for you to build a firm and healthy booty!
Guys, don’t walk away yet. Lunges can help you to build strong quads!

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Rest one minute between each exercise and repeat the entire circuit for 3 times

EXERCISE 1

Lunges          50 reps (on each leg)

Beginner: Lunges with body weight

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  1. Stand with your upper body upright.
  2. Step forward with your left or right leg around 2 feet from the starting point with the other foot left stationary. Lower your upper body down, while keeping the torso upright and balanced.
  3. Push up the stepped out foot and go back to the starting standing position.
  4. Repeat the movement with the other leg.
  5. Repeat the entire exercise.

Advanced: Lunges with dumbbells

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  • Stand with your upper body upright and dumbbells in both hands alongside your body.
  • Step forward with your left or right leg around 2 feet from the starting point with the other foot left stationary. Lower your upper body down, while keeping the torso upright and balanced.
  • Push up the stepped out foot and go back to the starting standing position. Keep both arms extended and steady throughout the entire movement.
  • Repeat the movement with the other leg.
  • Repeat the entire exercise.

 

EXERCISE 2

 300 meters (or 0.3 miles) RUN

If you are performing the cardio portion outdoors, make sure to pack enough water and dress warm.

NOW REPEAT THE CIRCUIT FOR 3 TIMES.

 

Great work! Now cool down on a foam roller or stretch on a yoga mat. Drink more water or enjoy a protein shake!

Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach