Legs · Beginner

1 day · 23 steps in total · Day 1: 23 steps · Level: Beginner · Focus: Legs

Legs Beginner is a single-day leg routine of 23 steps. Legs are the biggest muscle group, so even the beginner version is longer than most single-day routines.

It opens with Side Hop, Squats and more Squats — lateral movement first, then the fundamental squat pattern repeated. If you are new to leg training, this routine teaches the squat while keeping the session manageable.

Steps

• Side Hop30s
• Squats×12
• Squats×12
• Side-Lying Leg Lift Left×12
• Side-Lying Leg Lift Right×12
• Side-Lying Leg Lift Left×12
• Side-Lying Leg Lift Right×12
• Backward Lunge×14
• Backward Lunge×14
• Donkey Kicks Left×16
• Donkey Kicks Right×16
• Donkey Kicks Left×16
• Donkey Kicks Right×16
• Left Quad Stretch With Wall30s
• Right Quad Stretch With Wall30s
• Knee To Chest Stretch Left30s
• Knee To Chest Stretch Right30s
• Wall Calf Raises×12
• Wall Calf Raises×12
• Sumo Squat Calf Raises With Wall×12
• Sumo Squat Calf Raises With Wall×12
• Calf Stretch Left30s
• Calf Stretch Right30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.