Given our quarantine at Bentley University, it can become easy to lay in bed or sit at a desk doing work for long periods of time. What gets me up and creates structure in my day is making time to work out.
This workout is sectioned into three sets that focus on each major muscle area in your legs: the glutes, the hamstrings, and the quads. Feel free to do some calf raises to make the full leg workout complete with dumbbells or any weighted instrument you have in your room (for instance, food cans, water bottles, or textbooks for substitutes).
2x Warm up
Core and Legs 0:45 each move, 0:15 rest
Squat jumps
Lateral Bear Crawl
Plank to Squat
Lunge Weighted twist
Alternating Lunge to Squat
1-2x: 0:30 on, 0:15 seconds of pulsing, 0:15 seconds of rest:
Glutes
Standing High Kicks
Elevated Glute Bridge
Fire Hydrant
Kneeling Kickback
Side-Lying Hip Raise
Squat walks
Hamstrings
Quick feet (get low)
Dumbbell Good Mornings
Dumbbell Reverse lunges
Dumbbell RDL’s
Burpees
Quads
Jumping lunge switch
Dumbbell goblet squat
Dumbbell elevated split squat.
Dumbbell step-ups