For this leg workout try and do 3 sets with 15 seconds between exercises. Make sure you have water and adjust exercises or sets as needed. some Warmups before doing this workout include butterfly stretch, high knees, leg swings, and butt kicks.
exercise #1 Squats (30 seconds)
Instructions:
- Start with feet about shoulder with apart.
- Bend like you are sitting in a chair
- Stand back up pushing though your heels
- Complete as many as you can over 30 seconds.
- For added difficulty hold something (ball, water bottle, etc) to add a little weight.
- Students with balance deficits may need someone to hold their hands as they learn movement.
Exercise #2 Alternating Lunges (30 seconds)
Instructions:
- Keep your back straight up and down
- Feet both pointed forward
- knee shouldn't go in-front of your front foot
- Bend back leg till your as close as you can to the floor
- Get assistance with balance as needed (hand on countertop, hold someones hand, etc.
- If wanting more difficult hold a weighted item in each hand.
- continue with alternating legs for 30 seconds
EXERCISE #3 1-leg deadlift (30 SECONDS)
Instructions:
- Keep your back straight and bend at the hips
- Leg should be slightly bent (not locked out)
- try to bend and touch the ground
- Alternate legs for the 30 seconds
EXERCISE #4 running high knees (30 SECONDS)
EXERCISE #5 Single Leg Squat (10 each leg)
Instructions:
- For those needing extra help balancing have chair next to wall or table that can help you maintain balance. Utilize only as needed.
- If you can't go all the way down go as far as possible.