LEGS

The Quads

The Calves

The Glutes

The Hams

The Calves

QUADS

Burpees

Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.

Dumbbell- Rear Lunge

Stand with dumbbells in both hands hanging down your sides. Extend one leg back and lower your body on the other leg until knee of rear leg is almost in contact with floor. Return to original standing position. Make sure your torso is straight during the whole exercise.

Dumbbell- Squat

Stand with your feet shoulder width apart and hold dumbbells in each hand with arms hanging down both sides. With your back straight, descend down until your thighs are parallel to the floor. Slowly return to the starting position. Keep your toes pointed slightly outward during the whole exercise.

Machine- Leg Extension

Sit at a leg extension machine and hook your feet under the padded bar. Extend your legs outwards in an arc like motion until your knees are straight, pause, and then slowly lower back to starting position.

Machine- Leg Press

Sit on a leg press machine, and place your feet against the pad about shoulder width apart. Make sure your knees are bent at the start of the exercise. Slowly push against the pad using your heels until your knees are almost straight. Then move back into the start position. Repeat. Do not lock your knees straight at the peak of this exercise.

Mountain climbers

Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.

Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds

Plie Squat

Start by standing straight in a wide stance with toes angled out. Hold a dumbbell with both hands in front of you and your arms extended downwards. Start by descending your body into a squat until your thighs are almost parallel to the floor. Pause, and return to starting position by pushing against your heels.

HAMSTRINGS

Bridges on Balance Board

Starting Position

Lie on your back with your feet flat on a Balance Board, knees bent, legs together, arms at your sides, and abs engaged.

Action

EXHALE: Keep your abs engaged as you push your hips straight up toward the ceiling, lifting your glutes and lower back off the floor. INHALE: Slowly lower your hips back down to the start position to complete one rep.

Machine- Lying Leg Curls

Lie face down on a leg-curl machine and hook your heels under the roller pad so that the pads are resting on the back of your ankles. Begin by curling your legs up as far as you can, pause, and lower back to the starting position.

Machine- Seated Leg Curls

Sit at a seated leg curl machine with your legs resting over the cushion. Grasp the handles to the sides and begin by curling your legs downwards as far as you can, pause, and return to the starting position.

CALVES:

Calf Raises

GLUTES

Machine- Laying Down Leg Curl

Lie face down and grasp handles with your feet under the roller. Curl legs upward to full curl position, pause, and return to starting position.

Bent Knee Bridge on Balance Ball

Lie on your back with your knees bent and your heels resting on top of the fitness ball. Spread your arms out to your sides. Lift your butt off the floor while squeezing it, and push your hips toward the ceiling. Pause at the top of the movement, then go back to the starting position.