Beginner Leg 3: Goblet Squat & Lying Leg Curl

The workout

1. 1

   Goblet Squat

   3 × 10

   Hold dumbbell at chest, squat down keeping chest up.

2. 2

   Lying Leg Curl (Machine)

   3 × 10

   Lie face down and curl legs upward.

3. 3

   Glute Bridge March

   3 × 12

   In bridge position, alternate lifting feet.

4. 4

   Standing Calf Raise

   3 × 15

   Lift heels off floor and lower slowly.

5. 5

   Bodyweight Lunge (Stationary)

   2 × 12

   Step forward into a lunge and return.

6. 6

   Seated Knee Lifts

   2 × 12

   Lift knees alternately.

7. 7

   Bird Dog

   2 × 10

   Extend opposite arm and leg.

8. 8

   Standing Side Crunch

   2 × 12

   Crunch elbow to knee.