WORKOUT 1 LEGS AND GLUTES
DEADLIFT
Do: 4 sets of 12 reps (a) Hold a pair of dumbbells in front of you, palms facing your thighs. Push your bum back and hinge at the hips, bending your knees slightly as you lower the weights to your shins.
(b) When you feel a stretch in your hamstrings, stop and slowly reverse the movement to the start.
FRONT SQUAT
Do: 4 sets of 12 reps (a) With your feet hip-width apart, hold the dumbbells at your shoulders, elbows bent, as if you’re about to punch upwards.
(b) Squat down until your thighs are almost parallel with the floor, keeping the weights in place. Explosively return to standing, squeezing your glutes at the top of the movement.
LEG PRESS
Do: 5 sets of 12 reps
(a) Sit at a leg-press machine, placing your feet on the platform directly in front of you, shoulder-width apart. Press the platform all the way up through your heels until your legs are fully extended in front of you without locking your knees.
(b) Bend your knees to return to the starting position. That’s one rep.
LUNGE WITH WEIGHTS
Do: 3 sets of 20 reps (a) Stand tall, holding the dumbbells at your sides, then step your left foot forwards and bend both knees until your left thigh is parallel with the floor.
(b) Press back through your left foot to the starting position and repeat on the right leg. Then keep going.
SKATER JUMP
Do: 4 sets of 30 reps (a) Cross your left leg behind your right and lower into a half squat, your right arm out to the side and left arm across your hips.
(b) Hop as far as you can to the left, switching legs and arms, then keep going. Hop to it – those tombs won’t raid themselves.