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    Day 1 - Legs and Booty: Welcome To Day 1! - Bienvenida Al Día 1!

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    Lucia Milagros Perea Villacrez
    This document provides instructions for a lower body workout consisting of 3 sets of exercises: donkey kicks, bodyweight squats, and alternating curtsy lunges. It then describes 4 sets each of lying side leg lifts for both left and right legs. The workout concludes with 3 sets of static squat holds. The document provides the number of reps, sets and rest periods for each exercise along with photos and descriptions of how to perform the moves correctly.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Day 1 - Legs and Booty: Welcome To Day 1! - Bienvenida Al Día 1!

    Uploaded by

    Lucia Milagros Perea Villacrez
    79 views5 pages
    This document provides instructions for a lower body workout consisting of 3 sets of exercises: donkey kicks, bodyweight squats, and alternating curtsy lunges. It then describes 4 sets each of lying side leg lifts for both left and right legs. The workout concludes with 3 sets of static squat holds. The document provides the number of reps, sets and rest periods for each exercise along with photos and descriptions of how to perform the moves correctly.

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    Day-1-Legs-and-Booty

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    This document provides instructions for a lower body workout consisting of 3 sets of exercises: donkey kicks, bodyweight squats, and alternating curtsy lunges. It then describes 4 sets each of lying side leg lifts for both left and right legs. The workout concludes with 3 sets of static squat holds. The document provides the number of reps, sets and rest periods for each exercise along with photos and descriptions of how to perform the moves correctly.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    79 views5 pages

    Day 1 - Legs and Booty: Welcome To Day 1! - Bienvenida Al Día 1!

    Uploaded by

    Lucia Milagros Perea Villacrez
    This document provides instructions for a lower body workout consisting of 3 sets of exercises: donkey kicks, bodyweight squats, and alternating curtsy lunges. It then describes 4 sets each of lying side leg lifts for both left and right legs. The workout concludes with 3 sets of static squat holds. The document provides the number of reps, sets and rest periods for each exercise along with photos and descriptions of how to perform the moves correctly.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 5

    Day 1 - Legs and Booty View online

    29 min · Legs

    Welcome to day 1! - Bienvenida al día 1!

    Donkey Kicks Bodyweight Squats Alternating Curtsy Lunge

    3 sets 45 secs 30 sec rest 4 sets 12 reps 45 sec rest 4 sets 12 reps 40 sec rest

    Lying Side Leg Lifts Lying Side Leg Lifts Static Squat Hold

    4 sets 12 reps 40 sec rest 4 sets 12 reps 40 sec rest 3 sets 45 secs 30 sec rest
    Left leg - Pierna izquierda Right leg - Pierna derecha

    freeandfitx Page 1 of 1 Powered by WorkoutLabs Train


    Donkey Kicks

    Primary muscle group(s):


    Glutes & Hip Flexors

    Secondary:
    Abs

    Position yourself on all fours on a mat.

    Position your hands underneath your shoulders and place your knees under your hips.

    Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
    level with the hip.

    Lower the knee without touching the floor and repeat the lift.

    Once you’ve completed the reps on the right leg, switch legs.

    Bodyweight Squats

    Primary muscle group(s):


    Glutes & Hip Flexors, Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Stand with your feet hip width apart. Your toes should be pointing straight ahead or
    only slightly outward.

    Cross your arms in front of your body, place your hands behind your head (prisoner
    squat) or at the sides of your head.

    Keep your weight on your heels and bend your knees while lowering your hips towards
    the ground as if you are sitting down on a chair.

    Keep your back straight at all times.

    Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
    not let your knees extend out beyond the level of your toes.

    Return to the start position by pushing down through your heels and extending your
    hips forward until you are standing straight. Repeat.

    freeandfitx Powered by WorkoutLabs Train


    Alternating Curtsy Lunge

    Primary muscle group(s):


    Hamstrings, Quadriceps

    Secondary:
    Calves, Glutes & Hip Flexors

    Standing with a braced core and flat back, bring your hands together at chest height.
    Position your feet to be at hip-width.

    Beginning with the right foot, step backward and across your left foot. Simultaneously,
    bend the left knee and drop it towards the ground.

    Stop when the front right knee is parallel with the ground. Push off the ground with your
    right foot and return to the starting position.

    Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors

    Primary muscle group(s):


    Glutes & Hip Flexors

    Lie on your right side on top of a yoga mat or other soft surface.

    Brace your core and make sure your body is in a straight line. Keep your right hand on
    the ground and your left hand on your hip.

    Slowly lift the left leg into the air, keeping it straight during the exercise.

    Slowly lower your left leg. Complete the set then repeat with the other leg.

    Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors

    Primary muscle group(s):


    Glutes & Hip Flexors

    Lie on your right side on top of a yoga mat or other soft surface.

    Brace your core and make sure your body is in a straight line. Keep your right hand on
    the ground and your left hand on your hip.

    Slowly lift the left leg into the air, keeping it straight during the exercise.

    Slowly lower your left leg. Complete the set then repeat with the other leg.

    freeandfitx Powered by WorkoutLabs Train


    Static Squat Hold

    Primary muscle group(s):


    Quadriceps

    Secondary:
    Abs, Calves, Hamstrings

    Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out
    slightly. Brace your core and keep your chest up.

    Swing your arms up to shoulder level as you slowly bend your knees and push your hips
    backward. Lower yourself until your thighs are parallel with the ground.

    Pause and stay in this position for as long as you can. Return to the starting position by
    dropping your arms and push your hips forward.

    freeandfitx Powered by WorkoutLabs Train


    freeandfitx
    Lucia Lopez · Marbella

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