Today's Focus: Lower Body + Core

1. Warm-Up (10 Minutes)

- Dynamic Stretching:

  - Leg swings (front-to-back and side-to-side): 10 per leg

  - Bodyweight squats: 10 reps

  - Hip circles: 10 per direction

- Cardio Activation:

  - 5 minutes on the treadmill or stationary bike at a moderate pace to get your legs warm and ready

2. Lower Body Strength

- Leg Press (Machine):

  - Reps: 12-15

  - Sets: 2-3

  - Tips: Push through your heels and control the weight. Avoid locking your knees

- Romanian Deadlifts (With Dumbbells or Barbell):

  - Reps: 10-12

  - Sets: 2-3

  - Tips: Keep your back flat and hinge at the hips to target your hamstrings and glutes

- Bulgarian Split Squats (Bodyweight or Dumbbells):

  - Reps: 10-12 per leg

  - Sets: 2-3

  - Tips: Place your back foot on a bench and keep your front knee aligned with your foot

- Calf Raises:

  - Reps: 15-20

  - Sets: 2-3

  - Tips: Perform on a flat surface or step for a greater range of motion

3. Core Stability

- Plank Holds:

  - Duration: 20-30 seconds (build up to 1 minute)

  - Sets: 2-3

  - Tips: Keep your body in a straight line from head to heels

- Russian Twists:

  - Reps: 20 total twists (10 per side)

  - Tips: Use a light weight or medicine ball for added difficulty

- Leg Raises:

  - Reps: 12-15

  - Sets: 2-3

  - Tips: Keep your back flat on the bench or floor

4. Cool-Down (5-10 Minutes)

- Stretching:

  - Focus on your hamstrings, quads, glutes, and calves

  - Hold each stretch for 20-30 seconds

- Breathing Exercise:

  - Take 2-3 minutes for slow, deep breathing to help bring your heart rate down

Weekly Progression

- Day 1: Upper Body + Cardio

- Day 2: Lower Body + Core

- Day 3: Active Recovery (yoga, stretching, light walking)

- Day 4: Full Body Strength or Cardio Intervals

- Day 5: Rest or Recovery