WORKOUT OF THE MONTH

Sometimes the gym can be super busy, here is a full leg workout. No machines required, you ONLY need dumbbells and a bench!

The Workout

Squat with pulse

3 sets 10 reps

5 pulses at the bottom of the squat every rep, stand tall squeeze the glutes, repeat.

Super set- Complete both exercises then rest 45sec -1 min

Step ups

3 sets of 15 reps /leg

1 leg at a time

**Can add a 2 benches or risers to your squat if you want to get a deeper squat!

Straight leg deadlift

3 sets 15 reps

Keep back straight, deep stretch in your hamstrings.

Super set- Complete both exercises then rest 45sec -1 min

Reverse Lunge

3 sets of 15 reps per leg

1 leg at a time

Hamstring curl

3 sets of 15 reps

Extend feel a deep stretch in your hamstrings, then bring your heels to you butt. Squeeze dumbbell to keep it in place between your feet.

Super set- Complete both exercises then rest 45sec -1 min

Single leg hip trust3 sets of 15 reps per leg

Single leg hip trust

3 sets of 15 reps per leg

Place dumbbell on hip, 1 leg at a time. Slow tempo squeeze the glutes at the top for 2-5 seconds.

Bulgarian Split Squat

3 sets of 15 reps per leg

1 foot on bench. Push through heel on the way up to keep activation on the glutes.

Super set- Complete both exercises then rest 45sec -1 min

Single leg standing calf raise

3 sets of 15 reps

Can add a riser under your toe to add deeper stretch in calf.

Give the workout try and let me know what you think!!

To see a few video clips check out my latest post.

https://www.instagram.com/julie_harrington_fit/