Warm-Up:
- 5-10 minutes of light cardio (e.g. treadmill, stationary bike, elliptical)
- Dynamic stretching to warm up your muscles
Resistance Band Leg Workout:
- Squats with Resistance Bands: 3 sets x 12 reps
- Attach the resistance band around your thighs, just above your knees.
- Stand with your feet shoulder-width apart and squat down, keeping your knees in line with your toes and your back straight.
- Push up through your heels to return to the starting position.
- Lateral Band Walks: 3 sets x 12 reps
- Attach the resistance band around your thighs, just above your knees.
- Take small steps to the side, keeping your knees in line with your toes and maintaining tension on the resistance band.
- Repeat for the desired number of reps.
- Glute Bridges with Resistance Bands: 3 sets x 12 reps
- Lie on your back with your knees bent and feet flat on the ground.
- Place the resistance band around your thighs, just above your knees.
- Lift your hips up towards the ceiling, squeezing your glutes at the top, then lower back down.
- Seated Leg Curls with Resistance Bands: 3 sets x 12 reps
- Sit on the edge of a bench with your feet together and the resistance band looped around both feet.
- Flex your feet and pull the band towards your glutes, keeping your knees in line with your hips.
- Slowly release the tension and return to the starting position.
- Standing Calf Raises with Resistance Bands: 3 sets x 12 reps
- Stand with the resistance band looped under the balls of your feet and the other end held in your hands.
- Rise up onto your toes, then slowly lower back down.
Cool-Down:
- Static stretching to cool down your muscles
- Foam rolling to release any tightness or soreness
Note: Remember to choose a resistance band that provides enough tension to challenge you but also allows you to perform the exercises with proper form. If you are new to resistance band training, start with a lighter band and gradually increase the resistance as your strength improves.