Hello there! It’s time for another Home Workout of the Week. Last week I showed you a Chest, Shoulder, and Tricep Workout and this week we will switch things up and work the muscles of the legs (quadriceps, hamstrings, glutes, and calves), the back, and your core.
There are 3 rounds for each superset and to burn some extra calories and increase your cardiovascular endurance, some jumping jacks have been added in to each superset.
Try out the Legs, Back, and Core Workout and let me know how you do!
Legs, Back, Core Workout
Warm-Up
- 10 Spinal Rotations for each side
- 10 Shoulder Circles for each arm
- 12 Body Weight Squats
- 12 Bridges
- 12 Spiderman Climbs
Superset 1
- Jump Squat and Hold – 6 reps with a 5 sec hold after each rep
- Plank Back Row – 20 reps total
- Around the World – 15 reps
- Jumping Jacks – 30 seconds
Rest for 60 to 90 seconds then repeat the superset 2 more times
Superset 2
- Reverse Lunge Leg Kick – 10 reps each leg
- Superman Back Row – 12 reps (hold the superman position while doing the back row)
- V Crunch – 15 to 20 reps
- Jumping Jacks – 30 seconds
Rest for 60 to 90 seconds then repeat the superset 2 more times
Superset 3
- Reverse Lunge 1 Leg Deadlift – 10 reps each leg
- Sea Turtle – 30 seconds
- Bird Dog – 20 reps
- Jumping Jacks – 30 seconds
Rest for 60 to 90 seconds then repeat the superset 2 more times