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Beginner Leg Workout 3

Jamie September 15, 2023

1. Dumbbell Goblet Squats:

Hold a dumbbell close to your chest with both hands.
• Stand with your feet shoulder-width apart.
• Perform squats as explained in the previous workout.
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Tips:
• Keep your chest up and your back straight throughout the squat.
• Maintain a firm grip on the dumbbell close to your chest.
• As you squat, focus on pushing your hips back and bending your knees while keeping them in line with your toes.
• Control the descent and ascent of the squat for maximum benefit.

2. Step-Ups:

Stand in front of a sturdy bench or step.
• Step one foot onto the bench and push through that heel to lift your body up.
• Fully extend your hip and knee at the top.
• Step down with control.
• Alternate legs with each repetition.
• Sets: 3 (each leg)
• Reps: 10-12 (each leg)
• Rest: 60 seconds

Tips:
• Use a bench or step that’s stable and secure.
• Step onto the bench with your whole foot, ensuring it’s centred.
• Push through your heel as you step up and fully extend your hip and knee.
• Keep your core engaged for balance and stability.
• To increase intensity, hold dumbbells in each hand.

3. Romanian Deadlifts (with Dumbbells):

Hold a dumbbell in each hand in front of your thighs.
• Stand with your feet hip-width apart.
• Keeping your back straight, hinge at your hips and lower the dumbbells towards the ground.
• Feel a stretch in your hamstrings and then return to the upright position.
• Sets: 3
• Reps: 10-12
• Rest: 60 seconds

Tips:
• Start with a light weight to perfect your form before increasing the load.
• Keep a slight bend in your knees throughout the movement to avoid locking them.
• Maintain a neutral spine and hinge at your hips, not your lower back.
• Lower the dumbbells until you feel a stretch in your hamstrings while keeping them close to your legs.
• Use a controlled motion and don’t round your back.

4. Standing Calf Raises:

• Stand with your feet hip-width apart.
• Hold a dumbbell in one hand for added resistance or use your body weight.
• Rise up onto your toes as high as you can, then lower your heels below the level of your toes.
• Sets: 3
• Reps: 12-15
• Rest: 45 seconds

Tips:
• Ensure you have a stable surface to stand on.
• Focus on the full range of motion, going as high as you can on your toes and lowering your heels below the level of your toes.
• Keep your core engaged for balance.
• Use a slow and controlled pace to work the calf muscles effectively.
• You can hold onto a stable surface for balance if needed.

5. Wall Sits:

Stand with your back against a wall and your feet shoulder-width apart.
• Slide down the wall until your knees are bent at a 90-degree angle.
• Hold this position for as long as you can.
• Make sure your knees don’t go past your toes.
• Sets: 3
• Duration: Start with 20-30 seconds and gradually increase.

Tips:
• Slide down the wall until your thighs are parallel to the ground, but make sure your knees stay above your ankles.
• Keep your back flat against the wall and maintain good posture.
• Gradually increase the duration as you build strength, but stop if you feel excessive discomfort.
• Focus on your breathing to stay relaxed while holding the position.

Remember, proper form is crucial to prevent injury and get the most out of each exercise. Start with a weight or intensity level that allows you to perform each exercise with good form, and gradually increase the challenge as you become more comfortable and stronger. Listen to your body and consult a fitness professional if you have any concerns or questions about your form or the exercises.