Outdoor Gym Program 3: Workout for Legs

General instructions:

- Do a quick 5-10 minutes warm-up on your own before workout.
- Do each movement in three sets, 15-20 reps.
- Take a 30 - 60 s break between sets.
- Remember to cool down after work out.

Squat + throwing the ball

Hold the ball to your chest and squat down. Raise yourself up and throw the ball with same movement up towards the wall and catch the ball and return to start position. Keep your hips and back in the neutral position and check that your knees and toes are in the same line.

3 x 15

Deadlift

Squat down and grab the barbell with your hands about shoulder-width apart, keep your back straight and keep your hips in the neutral position also and check that your knees and toes are in the same line. Pull yourself up using your legs. Return down with control. Try to keep the barbell close to your body.

3 x 15

Single Leg Deadlift

Grab the barbell with your hands shoulder-width apart. Bend forward and let your other leg extend back. Return to the starting position. Keep your hips and back in the neutral position.

3 x 15/leg

Lunge

Take a step forward. Drop your hip down and press back up. Your knee should not go over your toes.

3 x 15/leg

Pistol squat

Grab the rack by hand. Squat down on one leg and return to the start position. Keep your body in control. Try to avoid using too much hands.

3 x 15/leg

One legged box squat

Stand on the box. Stand on one foot and squat down. Press back up to the start position. Keep your hips and back in the neutral position and check that your knee and toe are in the same line.

3 x 15/leg