Rachel Ruczynski

Get ready for a killer lower body workout with a little bit of cardio at the end! 


Be sure before this workout to fuel your body! This leg workout will be very demanding and you will need the energy. I recommend to have a mixture of carbs and protein 1-2 hours before completing this workout. This will give your body plenty of time to digest the foods and prepare you for this workout. Some meal ideas are..

-Yogurt parfait with fruit (protein and carbs)
-Protein shake with banana ( I personally love CorePower as its already mixed and you can grab and go)
-Toast with eggs

Not only this but hydration will be key! let's make sure you're hydrating your body before, during and after your workouts. If you're an early morning riser I suggest to fill your water bottle the night before that way in the morning you do not have to think about filling it up and you can get after your water intake. 

Lastly, during this workout I want you to reflect on how far you have come! it can be so easy to focus on where you should be. So, definitely take the time today! Look back at how much stronger you are in all aspects. Small progress each and everyday adds up to the big goal AND you showed up today! you should be so proud of yourself because I know I am 🙌🏽

You will complete all 3 exercises back to back to back before resting for the set time. This is what makes a "tr-set" since you have 3 exercises you will complete before resting. Now, I do have the rest time for 60 seconds as the standard. When it comes to resting its going to be specific for the individual. It may take you 60 seconds to recover or it may take longer and that is okay! I recommend to do the "talk test" by the end of the 60 seconds if you're able to hold a conversation then this is a sign that you're ready to go into the next set... if you are still out of breathe by the 60 seconds then you may need some more time to recover so make sure to take the time before going into the next set. You will notice throughout these 4 weeks that your rate of recovery will improve and that is another sign that shows progress is being made!

Stand upright with your feet shoulder width apart, each hand holding a dumbbell in front of your chest, palms facing your body. Keeping your head up and shoulders locked down, sit your hips down while pushing your knees outward so they stay inline with your toes.

Dumbbell Front Rack Loaded Squat HOME

B-stances will primarily hit the hamstrings, glutes, and erector spinae. This movement will also challenge your coordination, balance, and single leg strength as it requires one side of the body to lift most of the weight. Stand with your feet shoulder width apart before placing one foot slightly behind the other one so the toes are in line with the heel of the front foot (in a staggered stance) The back foot is there to provide support and balance, not muscular contribution to the lift.
With your chest upright and back straight, push through your front foot and hinge at the hips to lift and lower the weight.Repeat on the other side.

Dumbbell B-stance RDL (Left) HOME

Dumbbell B-stance RDL (Right) HOME

Draw your shoulder blades together. Raise your right arm and left leg, keeping your shoulders and hips parallel to the floor. Lengthen the back of your neck and tuck your chin into your chest to gaze down at the floor. Hold this position for a few seconds, then lower back down to the starting position.

Alternating Bird-dog HOME

Tri-set 1

In your first superset, you will complete these 2 exercises back to back before resting. This will make it a superset!

The banded glute bridge uses the same technique and movements as the classic glute bridge exercise. The critical difference is that the glute bridge with band exercise is performed using a resistance band. Select a resistance band with an appropriate strength for your level of fitness. Lie down on the floor, with you back straight against the ground and your knees at right angles. Place the resistance band around both thighs, so it rests just above your knees. Keep your arms at your side, press your knees out against the bands, and raise your hips towards the ceiling.
Squeeze your muscles tight, hold for 2-3 sec, and release. Repeat the exercise for the set repetitions.

Floor lying banded glute bridges HOME

Raising your upper leg to just above your hip joint, exhaling as you go. Once you feel your hips and back start to tense, stop and hold the position for one to two seconds. Slowly lower your leg to its starting position on an inhale. Keep the upper leg straight and stacked directly above the lower leg.  Flip over to your opposite side and repeat the process with your other leg (after completing the desired number of reps on the first side).

Side Lying Banded Hip Abduction (Right) HOME

Side lying Banded Hip Abduction (Left) HOME

Superset 1

In your second superset, you will complete these 2 exercises back to back before resting.

Step 1: Take a dumbbell in each hand and stand with your feet together. Step 2: Step back with your right foot and bend at both knees until they make a 90 degree angle. Step 3: Stand back up and bring your right foot back even with your left foot.

Alternating Dumbbell Reverse Lunges HOME

Loop a mini band around both knees just below the joint line. Start on your hands and knees (quadruped position) and raise one leg up beside you without twisting through the pelvis or spine. Complete 15 reps on each side.

Banded Fire Hydrants

Superset 2

The goal is to finish this workout with a bang! give it everything you have left while getting your heart rate up. Modifications are in the exercise description. Let's do this team!

Stand with feet shoulder width and knees slightly bent. Bend your knees and descend to a full squat position. Engage through the quads, glutes, and hamstrings and propel the body up and off the floor, extending through the legs. With the legs fully extended, the feet will be a few inches (or more) off the floor.

Modify for regular body weight squats!

Squat Jumps HOME

Plant feet firmly on the floor slightly wider than shoulder-length apart, toes forward. Extend your arms out straight in front of you. Bend at the knees and keep a proud chest as you sit back into your glutes. Lower your glutes until you reach a sitting position.

Squat Pulses HOME

Begin standing with your feet hips' width apart. Hold item at chest height. While maintaining a strong core, slowly lower into a squat -- quads parallel to the floor and hips back without your knees reaching over your toes.

Squat Hold HOME

Cardio Finisher 🔥

W1/D1  LEGS & CARDIO

This program is perfect for a beginner. Challenging, but not so difficult where I can’t finish and feel defeated. Thank you Leticia!

W1/D1 LEGS & CARDIO

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