When I started working from home, I started I switched my programming from body part splits to full body sessions based on a podcast by Bret Contreras. In short, Bret talks about the ability to train the body more often because you're fatiguing body part less than with a split. Full body workouts are time saving and as a mama I feel more effective because I get more bang for my buck.
Recently though I've been hankering for a little more strength in my legs... And although I'm still focusing primarily on full body I'm also throwing in a leg-focused day. I am starting out light to gauge where I am and then will be upping the resistance and increasing my rest periods.
This was my last leg day. I completed three sets of each exercise because that is all I had time for however, you could complete 2-5 rounds or, if you are short on time could set your timer to 10-30 minutes and complete as many rounds as possible (AMRAP).
Legs for Days Workout
- Single leg lunge (heavy weight) 8-10 reps
- Goblet deep squat (heavy weight) 8-10 reps
- Banded clamshells 15-20 reps
- Banded reverse hypers 15-20 reps
- Banded lateral steps 15-20 reps
I have to admit- I was pretty sore the next day. If you are newer to resistance training you may opt to start with 1-2 sets versus 3 or more and you may choose a lighter weight with a couple additional reps. The last rep should be challenging.
Do you prefer body part or full body work?
Drop me a line and let me know. Enjoy!