lifting squats at the gym

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As you may or may not have seen on our TikTok, Instagram or Facebook pages, we have a new series called the workout of the month! This December, we made a leg-focused workout! It will definitely leave your quads feeling the burn!

Barbell Squats

  • 4 sets x 8 reps
  • How to: make sure your heels are shoulder-width apart. As you squat down, make sure your knees stay in line with your toes. Breathe in as you squat down, breathe out as you stand back up.

Bulgarian Split Squats

  • 3 sets x 8 reps (each leg)
  • How to: With one foot up on a bench, make sure your leg on the ground makes a 90 degree angle when you squat down. Make sure to push through your heel. Breathe in as you squat down, breathe out as you stand back up.

Dumbbell Walking Lunges

  • 2 sets x 20 steps
  • How to: Imagine you are walking on train tracks, with one foot on each rail. Keep your feet on their own rail the entire time you are doing this movement. Drive through your heels.

Weighted Calf Raises

  • 4 sets x 12 reps
  • How to: Either on a machine, or on the edge of a platform with weights in your hands, keep your legs straight and go up and down on your tippy-toes.

Keep an eye out for our TikTok. A tutorial will soon be posted!

Written by GUADS staff member Emily