LOWER BODY
Legs day needn’t mean heavily loaded barbells. For your biggest muscles, bodyweight moves will still boost all the hormones you need for lean muscle growth. Rebuilding starts from the ground up
01 \ EXPLOSIVE GLUTE KICKS 3 SETS OF 10 REPS EACH LEG, 90SEC REST
A low-impact start, but one that will fire up your glutes for the rest of the workout. Begin on all fours ( A), lift your right leg and, keeping your shin at a right angle to your thigh, thrust your leg backwards and into the air ( B). Return under control to the starting position and repeat with your other leg. Alternate each rep until you’ve done 20 in total.
02 \ BULGARIAN SPLIT SQUAT 3 SETS OF 6 REPS EACH LEG, 90SEC REST
Stand facing away from the bench with one leg resting on top of it, laces down ( A). Working one leg at a time will strengthen your core. Squat with your standing leg until the knee of your trailing leg almost touches the floor ( B). Push up through your front foot to return to the start position.
03 \ LATERAL STEPOVERS 3 SETS OF 12 REPS, 90SECS REST
The intensity rockets up but keep your coordination. Stand to the right of the bench and place your left foot on top ( A). Push through your left heel to land on the other side, right foot resting on the bench ( B). Drive back up and keep stepping back and forth. Rest and go again for two more sets.
05 \ LUNGES 3 SETS OF 6 REPS, 45SEC REST
Lunges target every muscle in your lower body. From a standing position, step forward as far as you can with your right leg, bending your trailing knee so it almost brushes the floor ( A). Push off the heel of your right foot to return back to standing. Repeat with the other leg ( B). By the last set, you’ll know about it.