Day 4: Legs and Core>>
Trainer Tip: These can be done with a dumbbell or cable if a medicine ball isn’t available.
1/ Bulgarian Split Squat: 3 sets, 10 reps (each leg). Rest: 60 sec.
Stand lunge length in front of a bench, holding a dumbbell in each hand. Rest the top of one foot on the bench behind you. Lower your body until your rear knee nearly touches the floor, then drive your heel into the floor to come back up. Complete all your reps on that side and then switch legs and repeat.
2a/ Single-leg Swiss Ball Leg Curl: 3 sets, as many reps as possible (each leg). Rest: None
Lie on your back and rest your heels on a Swiss ball. Drive the heel of one foot into the ball to raise your butt off the floor. Raise the opposite leg in the air. Keeping your hips elevated, bend the knee of the working leg as in a leg curl.
2b/ Single-leg Glute Bridge: 3 sets, as many reps as possible (each leg). Rest: 30 sec.
Lie on your back and bend one knee 90 degrees. Plant that foot on the floor and extend the other leg away from you. Keeping your core braced, drive your heel into the floor and raise your hips until your body forms a straight line. Complete your reps on that side and then switch sides.
3a/ Plank: 3 sets, hold as long as possible. Rest: None
Get into pushup position and then bend your elbows to rest your forearms on the floor. Brace your abs and hold your body in a straight line for as long as possible.
3b/ Medicine Ball Woodchop (above): 2 sets, 20 reps (each side). Rest: 30 sec.
Hold a medicine ball with both hands and stand with feet staggered, left foot in front. Extend your arms to the outside of your left knee. Explosively swing your arms diagonally over your right shoulder as if you were reversing the path of a woodchop with an ax. Complete your reps on that side and then switch sides.