Day 2: Lower-Body Strength & Stability – Feel the Burn!
Day 2: Lower-Body Strength & Stability
Welcome to Day 2! After yesterday's high-intensity kickoff, it's time to shift the focus onto your lower body. Today's workout will tone and strengthen your legs and glutes, improving balance and overall stability. All you need is your mat and a sturdy chair.
Workout Overview
Perform each exercise for 45 seconds, with 15 seconds of rest in between. Repeat the circuit 3 times, resting for 1–2 minutes between rounds. Remember to warm up briefly beforehand with leg swings, bodyweight squats, or a quick jog in place.
Exercise Breakdown
- Chair Step-Ups
Place one foot securely on a sturdy chair. Press down through your heel to lift your body upward, bringing your other knee high. Step down gently and alternate legs.
- Alternating Lunges
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Push back up to standing, switch legs, and repeat.
- Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Engage your core and lift your hips towards the ceiling, squeezing your glutes. Lower slowly and repeat.
- Single-Leg Deadlift
Stand tall, balance on one foot, and hinge forward at the hips, extending your opposite leg behind you. Keep your back flat, then return slowly to standing position. Alternate legs after each rep.
- Wall Sit
Lean your back flat against a wall and slide down until your knees form a 90-degree angle. Hold the position steadily, keeping your core tight and breathing steadily.
Cooldown & Stretch
Conclude your workout with gentle lower-body stretches. Focus particularly on your quadriceps, hamstrings, calves, and glutes. Hold each stretch for at least 30 seconds to aid recovery and reduce soreness.
Tips for Success
- Maintain controlled movements to ensure safety.
- Engage your core during exercises for better stability.
- If balance is challenging, hold onto a chair or wall for support.
Well done! Your legs might feel the burn, but you're building strength and stability. Tomorrow, we'll shift the spotlight to your core—rest up, you've earned it!
