Strength Training - Day 2 (Legs)

13 min

6 exercises

Bodyweight Squats

2 sets

12 reps

Bodyweight Walking Lunges

2 sets

12 reps

Flutter Kicks

4 sets

12 reps

Jackknife Sit-up

3 sets

8 reps

Jumping Jacks

3 sets

12 reps

Seated Leg Curls

4 sets

12 reps

This Strength Training - Day 2 (Legs) 13 min gym workout plan effectively targets your abs and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Strength Training - Day 2 (Legs)

13 min

6 exercises

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Bodyweight Squats

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

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Start

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.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Hamstrings

Stand with your feet in a wide stance, with your toes slightly pointed outwards – like a sumo wrestler. Hold your hands together in front of your chest.
Keeping your back straight, lower your body towards the ground by bending your knees.
As you reach a fully squatting position (legs are bent at a 90-degree angle), hold the pose for 1 second before driving your feet into the floor and slowly push your body back up to the starting position.
For a bonus, tense your glutes at the top of the movement.

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Bodyweight Walking Lunges

2 sets

12 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Calves, Glutes & Hip Flexors

Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
Step forward with either leg in a long stride. Keep your other foot in place behind you.
Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
Hold for a count of one.
Push down through your front heel and extend both knees to return to the start position.
Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
Repeat.

Try to keep your hands on your hips at all times, using your obliques to keep your balance.

Flutter Kicks

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie on a mat with your hands under your buttocks and raise your legs slightly, keeping knees straight and ankles together.
Keep abs engaged and perform short kicks in an alternating fashion.
Repeat as needed and then lower legs to the ground.

Jackknife Sit-up

3 sets

8 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Abs

Secondary:

Glutes & Hip Flexors

Lie flat on an exercise mat, extending your arms straight back behind your head.
Fully extend your legs also. This is the start position.
Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.
At this point, your legs should remain fully extended at between 35-45 degrees from the floor.
Your arms should be fully extended, parallel to your legs.
Your upper body should be raised off the floor.
Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so.
Repeat.

Primary muscle group(s):

Abs

Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
Place your hands lightly on either side of your head.
Keep your elbows in so that they are parallel to your body.
Push your back down flat into the floor to isolate your abdominal muscles.
Gently curl your shoulders forward and up off the floor.
Continue to push down into the floor with your lower back.
Raise your shoulders about four to six inches only.
Hold and squeeze your abdominal muscles for a count of one.
Return to the start position in a smooth movement.

Primary muscle group(s):

Abs

Position yourself on a decline bench so that your feet are secured by the pads. Lay back and place your arms across your chest or behind your head.
Begin the movement by pulling yourself up by your abdominals. Do not force yourself up by pulling on your neck. Let your abs do all the work.
Once at the top, slowly lower yourself back down. Again, focus on the abs doing all of the work. Repeat by bringing yourself back up.

Jumping Jacks

3 sets

12 reps

Set 1 of 3

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Shoulders

Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Seated Leg Curls

4 sets

12 reps

Set 1 of 4

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings

Secondary:

Glutes & Hip Flexors

Adjust the seated leg curl machine to position the footpad just above your heels.
Sit upright and engage your abs as you position your legs in front of you.
Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
Return to the starting position by extending the legs in front of you again.

Tip: Try not to swing the weight or execute the movement too quickly.

Primary muscle group(s):

Hamstrings

Secondary:

Glutes & Hip Flexors

Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
Slowly lower your legs to the starting position in a smooth arcing motion.
Repeat

Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.

Primary muscle group(s):

Hamstrings

Secondary:

Glutes & Hip Flexors

Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
Grab hold of the support handles.
Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
Lower the leg to the starting position.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings, Quadriceps

Secondary:

Abs, Calves

Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.

Workout done!

Exercises done

of 6

Total time

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