https://supersisterfitness.com/wp-content/uploads/2014/03/Day2.png 291 480 Liz https://supersisterfitness.com/wp-content/uploads/2017/09/SSF-logo-plain-pink.png Liz2014-03-27 14:30:332014-03-27 14:43:43Day 2 ~ Your Lower Body Workout Routine
Day 2: Lower Body!
So now that you’ve checked in with your physician, you should be all ready to give this lower body workout a go!
Watch the full video below with form breakdowns and modifications.
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We are loving all your check-ins already! Keep em coming ladies.
In addition to this workout today, make sure to get 20-30 minutes of easy movement in your day somewhere.
“Easy movement” can be a walk or taking the stairs at work instead of the elevator, or parking further away from the entrance to the building than normal. Just get up and move to get your blood flowing occasionally, it’s good for your health!
Little habits like this add up. They can be done all at once or broken up into smaller, manageable ten minute chunks of time. Take a stroll around the building at lunch, stand at your desk if you can, etc.
Remember, everything counts!
The Super Sisters
NSCA-Certified Personal Trainers
Creators of The Super System
Creators of The Super System
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TODAY’S LOWER BODY CIRCUIT:
Perform 1-3 sets:
- 10 Pistols OR 10-15 Single Leg Squat Variation
- 20-30 Squat Jumps
- 10-15 Triple Threat Lunges (each leg)
- 20-30 Sumo Squats (optional hop)
- 20 Vertical Jumps
- 30 Calve Raises
- BONUS = 20 Single Leg Calve Raises
WARNING — If you haven’t done calve raises in a while, don’t worry about the bonus round just yet. You can try it next time after you make sure your legs aren’t super sore from the first round… 😉
How Many Sets/Reps Should I Do?
Great question! We’ve outlined the following guide to use as a reference.
Choose your level and as you do the workout for a second time, just tack on additional reps (or if you feel confident and ready to rock, add on a whole extra set).
- BEGINNER: 1-2 sets, perform the intro versions of each exercise and try to at least get to the minimum number of recommended reps 🙂
- INTERMEDIATE: 2-3 sets, perform the middle version of each exercise and go for maximum recommended reps each time
- ADVANCED: 3 full sets, little to no rest between exercises, and perform maximum recommended reps with full range of motion
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