Name: Playbook - Julie Veselkova - Leg day at home
Uploaded: 2023-01-10T12:47:44.246Z
Duration: 40 min
Description: Leg day at home

Kicked my butt!! Keep doing your at home workouts !! 💪🏼🥹

Selena

For this workout you will need dumbbells, a resistance band, and a bench or chair. 

The repetitions will be higher since you will likely be using lighter weights than you would in the gym.

6 workouts total, but done in circuits; so 2 workouts at a time. This keeps your heart rate up, and gets you a better burn than doing one movement at a time.

Outdoor walk or if you have a treadmill, you can do it there. 
If outdoors, try to walk at a quicker pace to get your heart rate up. 
If on a treadmill, incline level 10-12, speed 2.8-3.2

Walk

Perform both movements back to back before taking a break

- Stand with feet shoulder width apart & holding your dumbbells at your shoulders
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up

Dumbbell squats

-Place a resistance band at about shin height 
-Keeping your legs straight, step side to side 
-40 reps total, 20 each side

Banded side steps

Squats / banded steps superset

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Dumbbell reverse lunges

- Begin with dumbbells in each hand and feet hip width
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

Dumbbell RDL

Db lunges/rdl superset

- Support upper back on a bench and the dumbbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting 
-Hold the squeeze at the top for 1-2 seconds

Dumbbell hip thrusts

-Begin on the ground on all fours 
-Place the resistance band just above your knees 
-Push up and out on the working leg and squeeze your glute at the top of the rep 
-Work both sides

Leg day at home

Community

More workouts from Julie Veselkova