Day 2 takes the dumbbells to the legs. Same format as Day 1: Level I, II or III for 3, 4 or 5 sets, 2 minutes rest, every set the full card as a circuit. The card is 12 lunges, 12 side lunges, 12 calf raises and 12 goblet squats, dumbbells in hand throughout. All counts are totals, so 12 lunges is 6 per leg, alternating, and the same goes for side lunges.
Four exercises, four directions. Lunges step forward and load the front leg through a full knee bend; side lunges step out sideways and load the hip and inner thigh of the bent leg while the other stays straight; calf raises stand you on the balls of the feet with the dumbbells hanging at the sides; and goblet squats hold one dumbbell upright against the chest and take you down between the knees. Together they cover the ways the legs move under load, which is the whole point of a first lower body day.
In lunges, step far enough that the front shin stays vertical and let the back knee drop toward the floor, then push back to standing through the front heel. In side lunges, keep both feet pointing forward and sit back into the bent leg with the chest up. Calf raises go all the way up and all the way down, slowly. In the goblet squat, keep the elbows inside the knees at the bottom and the dumbbell tight to the chest so the weight does not pull you forward.
Four ways to load the legs with the same two weights - the first lower body day covers every direction the legs move.
Make it Harder: Take a slow three count on the way down in every lunge and squat, then stand at normal pace.
Make it Easier: Set the dumbbells down for the goblet squats and side lunges and keep the weight for the lunges and calf raises.
