Week 5 Workout 6: Do Work Abs Circuit
December 18, 2016
Week 5 Workout 4: Shoulders
December 18, 2016
Week 5 Workout 6: Do Work Abs Circuit
December 18, 2016
Week 5 Workout 4: Shoulders
December 18, 2016

Week 5 Workout 5: Legs

Leg day has arrived! Follow our Do-Work legs circuit at home to build strong and healthy legs!

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. Cool down with 5mins stretching or foam rolling after finishing all exercises.

Perform the below exercise with your body-weight, or dumbbells for additional challenge. Rest one minute between each set and repeat the entire circuit for 3 times.

 

EXERCISE 1    STEP BACK ALTERNATING LUNGES  

Beginner:  10 reps each leg with body weight
Intermediate: 15 reps each leg with body weight or dumbbells

Advanced: 25 reps each leg with body weight or dumbbells

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  1. Start in a standing position with your hands on your sides. Keep your chest up and your feet shoulder-width apart.
  2. Take a step to the rear and bend your knees to lower your body. Descend until your knee of the back leg nearly touch the ground. Use a slow and controlled motion, and make sure the knee stays in line with the foot while taking a brief pause.
  3. Return to the standing position. Repeat the same motion with the other leg.
  4. Repeat.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 2    STEP FORWARD LUNGES   

Beginner:  10 reps each leg with body weight
Intermediate: 15 reps each leg with body weight or dumbbells
Advanced: 25 reps each leg with body weight or dumbbells

  1. Stand up straight with your feet hip-width apart.
  2. Take a moderate-length step forward with one foot, descending until your rear knee nearly touch the floor. Your front knee should bend about 90 degrees. Keep your upper body upright and pause briefly at this position.
  3. Push back from your forward foot and return to the starting standing position.
  4. Repeat the same motion on the opposite side.
  5. Repeat the entire exercise.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 3    SIDE ALTERNATING LUNGES   

Beginner:  10 reps each leg with body weight
Intermediate: 15 reps each leg with body weight or dumbbells
Advanced: 25 reps each leg with body weight or dumbbells

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  1. Start from a standing position with your feet hip width apart.
  2. Take a slow and controlled step to the right. Keep your toes pointed forward and stay low. Extend the left knee and shift your weight to the right. Flex the knee and hip into a side lunge and pause briefly.
  3. Extend the working leg and bring your body back to the starting position. Repeat the motion to the opposite side.
  4. Repeat the entire exercise.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 4    CURTSY ALTERNATING LUNGES  

Beginner:  10 reps each leg with body weight
Intermediate: 15 reps each leg with body weight or dumbbells
Advanced: 25 reps each leg with body weight or dumbbells

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  1. Start from a standing position with your feet hip-width apart.
  2. Shift your body weight to your right foot while lifting your left foot from the floor. Keep your upper body straight and facing forward, place your left leg behind your right leg, taking a wide and lateral step behind your right leg.
  3. Slowly descend into a lunge by lowering your body straight down, until your front knee is at about 90 degrees.
  4. Extend your knees and hip to bring your body back to the starting position.
  5. Repeat the same motion with the other leg.
  6. Repeat the entire exercise.

Alternative: Perform with dumbbells for additional challenge

EXERCISE 5    CALF RAISES ON STAIRS    

Beginner:  10 reps each leg with body weight
Intermediate: 15 reps each leg with body weight or dumbbells
Advanced: 25 reps each leg with body weight or dumbbells

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  1. Stand on the bottom step of a stair. The balls of your feet should be secured on the stair step with the heels extending off it.
  2. Raise your heels as you extend your ankles as high as possible and flex your calf. Make sure there not to bend your knees at any time. Pause briefly at the contracted position.
  3. Slowly bring your body back to the starting position. Lower your heels as your bend the ankles until calves are stretches.
  4. Repeat.

Alternative: Perform with dumbbells for additional challenge

Now repeat the entire circuit for 3 times

Well done! Now cool down on a foam roller or stretch on a yoga mat. Remember to drink more water and 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