Warm-Up (10 minutes)
- Dynamic Warm-Up (5 minutes):
- Jumping Jacks (2 minutes):
- Stand with feet together and arms at your sides.
- Jump your feet out to the sides while raising your arms overhead.
- Quickly reverse the movement, jumping back to the starting position.
- High Knees (1 minute):
- Stand tall with feet hip-width apart.
- Rapidly lift one knee towards your chest, alternating legs quickly.
- Keep your core engaged and maintain a brisk pace.
- Butt Kicks (1 minute):
- Stand with feet hip-width apart.
- Jog in place, bringing your heels up towards your glutes.
- Swing your arms naturally and keep your core engaged.
- Arm Circles (1 minute):
- Stand with feet shoulder-width apart and arms extended to the sides at shoulder height.
- Make small circles with your arms, gradually increasing the size of the circles.
- Reverse the direction halfway through the minute.
- Jumping Jacks (2 minutes):
- Mobility Exercises (5 minutes):
- Leg Swings (Front to Back) (2 minutes):
- Stand next to a wall or support for balance.
- Swing one leg forward and backward, keeping the movement controlled.
- Complete 15 swings on each leg, then switch to the other leg.
- Leg Swings (Side to Side) (2 minutes):
- Stand next to a wall or support for balance.
- Swing one leg side to side across your body.
- Complete 15 swings on each leg, then switch to the other leg.
- Hip Circles (1 minute):
- Stand with feet shoulder-width apart and hands on your hips.
- Make large circles with your hips, rotating them in a controlled manner.
- Complete 10 circles in one direction, then 10 in the opposite direction.
- Leg Swings (Front to Back) (2 minutes):
Workout Routine
- Squat (Barbell Back Squat)
- Setup: Position the barbell on your upper back, grasping it firmly with your hands slightly wider than shoulder-width apart. Stand with feet shoulder-width apart.
- Execution: Lower your body by bending at the hips and knees until your thighs are parallel to the floor. Ensure your knees track over your toes and maintain a neutral spine. Push through your heels to return to the starting position.
- Sets and Reps: 4 sets of 6-8 reps
- Rest: 2-3 minutes between sets
- Leg Press
- Setup: Sit on the leg press machine and place your feet shoulder-width apart on the platform. Adjust the seat so that your knees are bent at a 90-degree angle.
- Execution: Press the platform away from you by extending your knees and hips, ensuring your feet remain flat on the platform. Slowly return to the starting position.
- Sets and Reps: 3 sets of 8-10 reps
- Rest: 1.5-2 minutes between sets
- Romanian Deadlift (RDL)
- Setup: Stand with feet hip-width apart, holding a barbell in front of your thighs with an overhand grip.
- Execution: Keeping a slight bend in your knees, hinge at the hips to lower the barbell along the front of your legs. Maintain a neutral spine and engage your hamstrings and glutes to return to the starting position.
- Sets and Reps: 3 sets of 8-10 reps
- Rest: 1.5-2 minutes between sets
- Walking Lunges
- Setup: Stand upright holding a pair of dumbbells at your sides.
- Execution: Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push off your front foot to bring your back leg forward to meet your front leg. Continue the movement, alternating legs.
- Sets and Reps: 3 sets of 12 reps per leg
- Rest: 1-2 minutes between sets
- Calf Raises
- Setup: Stand on the edge of a step with the balls of your feet on the step and your heels hanging off. Hold a dumbbell in each hand for added resistance.
- Execution: Raise your heels as high as possible, then slowly lower them below the step level to stretch your calves.
- Sets and Reps: 3 sets of 15-20 reps
- Rest: 1 minute between sets
Cool Down (10 minutes)
- Static Stretching (5-10 minutes):
- Quadriceps Stretch (30 seconds each leg):
- Stand on one leg and pull your opposite foot towards your glutes.
- Keep your knees close together and push your hips slightly forward.
- Hold the stretch and switch legs.
- Hamstring Stretch (30 seconds each leg):
- Sit on the floor with one leg extended and the other bent, foot against the inner thigh.
- Reach towards your toes, keeping your back straight.
- Hold the stretch and switch legs.
- Glute Stretch (30 seconds each leg):
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite knee and pull the uncrossed leg towards your chest.
- Hold the stretch and switch legs.
- Calf Stretch (30 seconds each leg):
- Stand facing a wall with one foot forward and one foot back.
- Press your back heel into the floor, keeping your back leg straight.
- Lean forward slightly and hold the stretch, then switch legs.
- Hip Flexor Stretch (30 seconds each leg):
- Kneel on one knee with the other foot in front, creating a 90-degree angle at both knees.
- Push your hips forward gently and hold the stretch.
- Switch legs and repeat.
- Quadriceps Stretch (30 seconds each leg):
- Foam Rolling (Optional, 5 minutes):
- Quadriceps: Lie face down with the foam roller under your thighs. Roll from hip to knee, focusing on tender areas.
- Hamstrings: Sit with the foam roller under your thighs. Roll from knee to glute, focusing on tender areas.
- Glutes: Sit on the foam roller and cross one ankle over the opposite knee. Roll the glute area of the bent leg, focusing on tender areas.
- Calves: Sit with the foam roller under your calves. Roll from ankle to knee, focusing on tender areas.
Workout Notes:
- Progressive Overload: Start with a weight that allows you to complete the prescribed reps with good form. Increase the weight slightly each week as you build strength.
- Form Focus: Keep your core engaged and maintain proper alignment throughout all movements. If you’re unsure about your form, consider working with a coach or using mirrors to self-check.
- Hydration and Nutrition: Stay hydrated throughout the workout. Follow up with a post-workout snack rich in protein and carbs to aid in recovery.
Feel free to reach out if you have any questions or need further modifications. Let’s get started and make the most out of this training journey!