Day 1
Complete everything by the end of the day. Tap a box each time you finish 10 reps.
0 of 160 reps logged
40 squats
0 of 40 done
40 lunges
0 of 40 done
40 back leg raises
0 of 40 done
40 side leg raises
0 of 40 done
Day 1 gives you four leg exercises and a number for each one: 40 squats, 40 lunges, 40 back leg raises and 40 side leg raises. There are no sets to count and no circuit to follow. The small boxes under each exercise are how the day is run: every box stands for 10 reps, and you cross one off each time you finish 10. Four boxes per exercise, sixteen boxes in all, and they can be filled in any order at any hour you like.
The four movements share the legs out between them. Squats load the quads and glutes through a full bend of the knees and hips. Lunges do similar work one leg at a time and add a balance demand the squat never asks for. Back leg raises take the glutes on their own, swinging a straight leg behind you against nothing but its own weight. Side leg raises move out to the hip, the muscles that hold your pelvis level every time you stand on one foot. Every number on the card is a total across both sides, so 40 lunges means 20 per leg and 40 side leg raises means 20 per side.
In the squat, sit the hips back, keep your weight in your heels and let the knees travel over the toes rather than caving inward. In the lunge, step out far enough that the front shin stays upright and lower the back knee toward the floor under control. For back leg raises, stand tall and lift the straight leg behind you without tipping your chest forward to help it. For side leg raises, lift with the hip and keep the toes pointing ahead rather than turning up toward the ceiling.
Sixteen boxes waiting and a whole day to cross them off - Day 1 is already running.
Make it Harder: Fill each box with 20 reps instead of 10 and finish every exercise in half the visits.
Make it Easier: Break a box into two goes of 5 reps and cross it off once the second one is done.
