All Workout Plans

Warm-up

5-10 minutes
• Light cardio such as jogging or jumping jacks to get your heart rate up and loosen your muscles.
• Dynamic stretching for legs

Squats

3 sets of 10 reps
• Start by standing with your feet shoulder-width apart and holding a dumbbell in each hand.
• Squat down until your thighs are parallel to the ground, then push back up to the starting position.

Lunges

3 sets of 10 reps on each leg
• Stand with your feet together and hold a dumbbell in each hand at your sides.
• Take a big step forward with your right foot and lower your body until your left knee is bent at a 90-degree angle.
• Push back up to the starting position and repeat with your left leg.

Calf Raises

3 sets of 12 reps
• Stand with your feet shoulder-width apart and hold a dumbbell in each hand at your sides
• Slowly raise your heels off the ground as high as you can, then lower back down.

Step-Ups

3 sets of 10 reps on each leg
• Place a bench or step in front of you and step up onto it with your right foot.
• Step back down with your left foot, then repeat with your left foot.

Hip Bridges

3 sets of 10 reps
• Lie on your back with your knees bent and feet flat on the ground.
• Lift your hips up towards the ceiling, squeezing your glutes and hamstrings.
• Hold for a few seconds, then lower back down.

Cool-down

5-10 minutes
• Stretching for the lower body