I <3 Legs - Week 3

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Warm up before beginning workout. Complete as many rounds of this bodyweight circuit in 20 minutes, resting 30 seconds between exercises and 90 seconds to 3 minutes between circuit rounds. To reduce intensity, complete each exercise individually resting in between as needed. Recover with some flexibility

Exercises	NOTES
1 squat (heel lift) 1. Stand tall with your heels elevated on pads and your toes on the floor. 2. Let your arms hang down in front of your thighs. 3. Squat down by pushing your hips back and down and bending at the knees while raising your arms up in front of you. 4. When your thighs are parallel to the floor, push back up to the starting position while lowering your arms. 5. Repeat for the prescribed number of repetitions. Be sure to: Keep your chest up and back flat. You should feel it: Working your glutes, quadriceps, and hamstrings.
2 Dumbbell Squat to Overhead Press 1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders with your elbows pointing forward. 2. Initiating the movement with your hips, squat back and down until your thighs are parallel to the floor. 3. Stand by pushing through your hips, and press the dumbbells overhead. 4. Lower the dumbbells to your shoulders to return to the starting position. 5. Continue for the remainder of the set. Be sure to: Keep your elbows up and pointing straight ahead throughout the movement. You should feel it: Working your glutes, hamstrings, quads, and shoulders.

Exercises

NOTES

squat (heel lift)

1. Stand tall with your heels elevated on pads and your toes on the floor.
2. Let your arms hang down in front of your thighs.
3. Squat down by pushing your hips back and down and bending at the knees while raising your arms up in front of you.
4. When your thighs are parallel to the floor, push back up to the starting position while lowering your arms.
5. Repeat for the prescribed number of repetitions.

Be sure to: Keep your chest up and back flat.

You should feel it: Working your glutes, quadriceps, and hamstrings.

Dumbbell Squat to Overhead Press

1. Stand with your feet shoulder-width apart, holding dumbbells at your shoulders with your elbows pointing forward.
2. Initiating the movement with your hips, squat back and down until your thighs are parallel to the floor.
3. Stand by pushing through your hips, and press the dumbbells overhead.
4. Lower the dumbbells to your shoulders to return to the starting position.
5. Continue for the remainder of the set.

Be sure to: Keep your elbows up and pointing straight ahead throughout the movement.

You should feel it: Working your glutes, hamstrings, quads, and shoulders.