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

- Stand with your upper body upright.
- 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.
- Repeat the movement with the other leg.
- Repeat the entire exercise.
Advanced: Lunges with dumbbells

- 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!