In Gym

Day 19 - Legs

  1. Front Squat (3x10)
  2. Bulgarian Split Squat (3x10 Each Side)
  3. Kettlebell Swings (3x12)
  4. Lateral Lunge (3x12)
  5. Bodyweight Squat Jumps (3x12)

front squat

3 Sets of 10 Reps

  1. Take a deep breath in, tighten your core and pull your shoulder blades down and back.
  2. Sit your hips back, bend your knees and push your knees out to lower into the Squat. Keep your chest andelbows up throughout the rep. By focusing on keeping your elbows as high as possible throughout the squat, this will keep your body upright and the bar secure in the crook of your hands and resting against your chest and shoulders.
  3. Lower until your legs are at least parallel with the floor.
  4. Drive through your midfoot to stand up out of the squat as if you are pushing the ground away from you. Squeeze your glutes to extend your hips at the top of the Squat.

Bulgarian Split Squat

3 Sets of 10 Reps Each Leg

  1. Place a step or a box behind you and stand up tall.
  2. Position your right foot on top of the step, bend your knees and lower the hips until your left thigh is parallel to the floor. Keep your weight in the front heel, your back leg is just there to offer some balance support.
  3. Return to the starting position and repeat for 10 reps.
  4. Switch legs.
  5. Remember to keep your back straight, chest open and face front. You can hold a dumbbell or kettlebell vertically with your hands underneath the top of the weight against your body or hold a pair of weights next to your side.

kettlebell swings

3 Sets of 12 Reps

  1. Stand with your feet shoulder-width apart with a kettlebell about a foot in front of you on the ground. Bend at the waist and grasp the kettlebell handle with both hands. Your palms should be facing your body, and your torso should be nearly parallel to the ground.
  2. Pull your shoulders down and back and brace your core before starting the exercise. Maintain these form cues throughout the entire set.
  3. Lift the kettlebell off the ground and allow it to swing between your legs. Your knees should bend slightly during this movement. Keep your back flat and neck straight.
  4. Forcefully drive your hips forward to propel the kettlebell into the air. Control the kettlebell with your arms, but don't pull it up
  5. Allow the kettlebell to swing down and back through your legs. Control the descent by keeping your core engaged. As the kettlebell lowers, move immediately and fluidly into the next rep.

lateral lunge

3 Sets of 12 Reps

  1. Holding a pair of dumbbells at your sides or kettlebell grasped underneath close to your body stand with feet together.
  2. Take a large step out to the right, immediately lowering into a lunge, sinking hips back and bending your right knee to track directly in line with your right foot. Keep your left leg straight.
  3. Stand back up and repeat the movement alternating sides. Right + Left = 1 Rep

Bodyweight squat jumps

3 Sets of 12 Reps

  1. Stand tall with your feet shoulder-width apart keeping your chest up, core engaged, and back flat, push your hips back and lower your body until your thighs are parallel to the floor
  2. Push yourself back up explosively, jumping straight up
  3. Land softly, lowering yourself immediately into your next rep.

Day 18

Day 20

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