Day 1 - Legs and Booty View online

29 min · Legs

Welcome to day 1! - Bienvenida al día 1!

Donkey Kicks Bodyweight Squats Alternating Curtsy Lunge

3 sets 45 secs 30 sec rest 4 sets 12 reps 45 sec rest 4 sets 12 reps 40 sec rest

Lying Side Leg Lifts Lying Side Leg Lifts Static Squat Hold

4 sets 12 reps 40 sec rest 4 sets 12 reps 40 sec rest 3 sets 45 secs 30 sec rest
Left leg - Pierna izquierda Right leg - Pierna derecha

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Donkey Kicks

Primary muscle group(s):

Glutes & Hip Flexors

Secondary:
Abs

Position yourself on all fours on a mat.

Position your hands underneath your shoulders and place your knees under your hips.

Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is
level with the hip.

Lower the knee without touching the floor and repeat the lift.

Once you’ve completed the reps on the right leg, switch legs.

Bodyweight Squats

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:
Abs, Calves, Hamstrings

Stand with your feet hip width apart. Your toes should be pointing straight ahead or
only slightly outward.

Cross your arms in front of your body, place your hands behind your head (prisoner
squat) or at the sides of your head.

Keep your weight on your heels and bend your knees while lowering your hips towards
the ground as if you are sitting down on a chair.

Keep your back straight at all times.

Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do
not let your knees extend out beyond the level of your toes.

Return to the start position by pushing down through your heels and extending your
hips forward until you are standing straight. Repeat.

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Alternating Curtsy Lunge

Primary muscle group(s):

Hamstrings, Quadriceps

Secondary:
Calves, Glutes & Hip Flexors

Standing with a braced core and flat back, bring your hands together at chest height.
Position your feet to be at hip-width.

Beginning with the right foot, step backward and across your left foot. Simultaneously,
bend the left knee and drop it towards the ground.

Stop when the front right knee is parallel with the ground. Push off the ground with your
right foot and return to the starting position.

Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.

Brace your core and make sure your body is in a straight line. Keep your right hand on
the ground and your left hand on your hip.

Slowly lift the left leg into the air, keeping it straight during the exercise.

Slowly lower your left leg. Complete the set then repeat with the other leg.

Lying Side Leg Lifts / Lateral Raises / Hip Abductors / Adductors

Primary muscle group(s):

Glutes & Hip Flexors

Lie on your right side on top of a yoga mat or other soft surface.

Brace your core and make sure your body is in a straight line. Keep your right hand on
the ground and your left hand on your hip.

Slowly lift the left leg into the air, keeping it straight during the exercise.

Slowly lower your left leg. Complete the set then repeat with the other leg.

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Static Squat Hold

Primary muscle group(s):

Quadriceps

Secondary:
Abs, Calves, Hamstrings

Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out
slightly. Brace your core and keep your chest up.

Swing your arms up to shoulder level as you slowly bend your knees and push your hips
backward. Lower yourself until your thighs are parallel with the ground.

Pause and stay in this position for as long as you can. Return to the starting position by
dropping your arms and push your hips forward.

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 freeandfitx
Lucia Lopez · Marbella

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