FUNCTIONAL LEGS!
8 WEEKS WORKOUT PROGRAM By Andrea Larosa.
KEY SYMBOLS:
Effort Level (EL):
Effort Level refers to the rating of 1-10 and will describe how hard
the set is for you.
A “6” would be moderate, “9” would be very hard, and “10” is
complete muscle failure.
The required EL is always the priority.
It will always be your responsibility to determine if an exercise is too easy or hard to match
desired EL. If it is, please adjust the repetitions accordingly.
That means if you have to do a repetition less or more to hit the targeted EL, please do.
Supersets (+):
Exercises joined together by a “+” must be completed in a superset. This is when multiple
exercises are performed back to back with NO rest.
Example:
Air Squat 90° Hold (TUT: 10”) + 10 Air Squats.
Time Under Tension (TUT):
Is the amount of time you have to hold a certain isometric position.
Example:
Air Squat 90° Hold (TUT: 10”) It means you have to hold the position of 90° Squat for 10Seconds.
Warm up:
10’ of light exercises designed to increase the body temperature before EVERY workout.
The goal is to get the blood flowing and brings fluids to the joints.
A specific warm up is indicated in the first box of every training.
Yellow text.
Stretching:
15’ of stretching at the end of EVERY workout.
Be sure to hold every position for at least 30”- 40”.
(Pictures of the exercises are under the “stretching” section at the end of the program)
IMPORTANT:
• Read each training day carefully and pay close attention to the pictures at the end
of the program before starting the training.
• Please, don’t skip the exercises just because you already did them in the same
training.
• If you can’t hold a position for the entire time, rest for a moment and then start
again from when you paused. Always take in consideration the Effort Level!
• Remember to breath during every exercise!
• Remember to squeeze your gluteus during every exercise!
• Train 2 per week. Rest 48-72 hours between the 2 sessions.
• Be sure to be able to complete the training before going into the next week of
training.
Good Luck with the Program! I look forward to getting some feedback on it.
Did it meet your expectations? Please take a few minutes to write a review on the
dedicated online page.
Your opinion is very important. I’d be happy to know what you think.
Week 1:
• Rest Period: 90”
• EL = 7
30’’ Jumping Jacks + 30” Mountain Climbers + 10 Glute Bridge + Fire Hydrants 10
lateral raises per leg.
2 sets.
Air Squat 90° Hold (TUT: 60”) + 10 Air Squats.
3 sets.
Lunge 90° Hold (TUT: 60”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
Bulgarian Split Squat 90° Hold (TUT: 60”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
2 sets.
Calf Raise Hold (TUT: 30”) + 10 Calf Raises + Calf Raise Hold (TUT: 30”)
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 2:
• Rest Period: 90”
• EL = 7-8
30’’ Jumping Jacks + 30” Mountain Climbers + 10 Glute Bridge + Fire Hydrants 10
lateral raises per leg.
2 sets.
Air Squat 90° Hold (TUT: 75”) + 10 Air Squats.
3 sets.
Lunge 90° Hold (TUT: 75”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
Bulgarian Split Squat 90° Hold (TUT: 75”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
2 sets.
Calf Raise Hold (TUT: 30”) + 10 Calf Raises + Calf Raise Hold (TUT: 30”)
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 3:
• Rest Period: 120”
• EL = 8
30’’ Jumping Jacks + 30” Mountain Climbers + 10 Glute Bridge + Fire Hydrants 10
lateral raises per leg.
2 sets.
Air Squat 90° Hold (TUT: 90”) + 10 Air Squats.
3 sets.
Lunge 90° Hold (TUT: 90”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
10 Glute Bridge + Fire Hydrants 10 lateral raises per leg.
1 set.
Bulgarian Split Squat 90° Hold (TUT: 90”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
2 sets.
Calf Raise Hold (TUT: 45”) + 10 Calf Raises + Calf Raise Hold (TUT: 45”)
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 4:
• Rest Period: 90”
• EL = 8-9
30’’ Jumping Jacks + 30” Mountain Climbers + 30” Arch Body + 10 Glute Bridge +
Fire Hydrants 10 lateral raises per leg.
2 sets.
Air Squat 90° Hold (TUT: 90”) + 10 Air Squats.
3 sets.
Lunge 90° Hold (TUT: 90”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
30” Arch Body + 10 Glute Bridge + Fire Hydrants 10 lateral raises per leg.
1 set.
Bulgarian Split Squat 90° Hold (TUT: 90”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
2 sets.
Calf Raise Hold (TUT: 45”) + 10 Calf Raises + Calf Raise Hold (TUT: 45”)
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 5:
Recovery Week!
Stay active by training 2-3 times.
• Rest Period: 45”.
• EL = 4
30’’ Jumping Jacks + 30” Mountain Climbers + 10 Bodyweight Squats.
3 sets.
30’’ Jumping Jacks + 30” Mountain Climbers + 10 Calf Raises.
3 sets.
Stretching. 3 sets (picture at the end of the program)
Week 6:
• Rest Period: 120”
• EL = 7-8
30’’ Jumping Jacks + 30” Mountain Climbers + 30” Wall Sit + 10 Glute Bridge + Fire
Hydrants 10 lateral raises per leg.
2 sets.
Air Squat 90° Hold (TUT: 90”) + 10 Squat Jumps.
2 sets.
10 Lunges + Lunge 90° Hold (TUT: 60”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
Bulgarian Split Squat 90° Hold (TUT: 60”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
3 sets.
One Leg Calf Raise Hold (TUT: 30”) + 10 One Leg Calf Raises.
Switch legs and repeat on the other leg.
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 7:
• Rest Period: 120”
• EL = 8
30’’ Jumping Jacks + 30” Mountain Climbers + 30” Wall Sit + 10 Glute Bridge + Fire
Hydrants 10 lateral raises per leg.
2 sets.
10 Squat Jumps + Air Squat 90° Hold (TUT: 90”) + 10 Squat Jumps.
2 sets.
10 Lunges + Lunge 90° Hold (TUT: 60”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
Bulgarian Split Squat 90° Hold (TUT: 60”) + 10 Bulgarian Split Squat.
Switch legs and repeat on the other leg.
3 sets.
One Leg Calf Raise Hold (TUT: 30”) + 10 One Leg Calf Raises.
Switch legs and repeat on the other leg.
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 8:
• Rest Period: 120”
• EL = 8-9
30’’ Jumping Jacks + 30” Mountain Climbers + 30” Arch Body + 30” Wall Sit + 10
Glute Bridge + Fire Hydrants 10 lateral raises per leg.
2 sets.
10 Squat Jumps + Air Squat 90° Hold (TUT: 90”) + 10 Squat Jumps.
3 sets.
10 Lunges + Lunge 90° Hold (TUT: 60”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
30” Arch Body + 10 Squat Jumps + 30” Wall Sit + 10 One Leg Glute Bridge per leg +
Fire Hydrants 10 lateral raises per leg.
1 set.
10 Bulgarian Split Squat + Bulgarian Split Squat 90° Hold (TUT: 60”) + 10 Bulgarian
Split Squat.
Switch legs and repeat on the other leg.
3 sets.
One Leg Calf Raise Hold (TUT: 30”) + 10 One Leg Calf Raises.
Switch legs and repeat on the other leg.
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
Week 9:
• Rest Period: 120”
• EL = 8-9
30’’ Jumping Jacks + 30” Mountain Climbers + 30” Arch Body + 30” Wall Sit + 10
Glute Bridge + Fire Hydrants 10 lateral raises per leg.
2 sets.
10 Squat Jumps + Air Squat 90° Hold (TUT: 90”) + 10 Squat Jumps.
3 sets.
10 Lunges + Lunge 90° Hold (TUT: 60”) + 10 Lunges.
Switch legs and repeat on the other leg.
3 sets.
30” Arch Body + 10 Squat Jumps + 30” Wall Sit + 10 One Leg Glute Bridge per leg +
Fire Hydrants 10 lateral raises per leg.
1 set.
10 Bulgarian Split Squat + Bulgarian Split Squat 90° Hold (TUT: 60”) + 10 Bulgarian
Split Squat.
Switch legs and repeat on the other leg.
3 sets.
One Leg Calf Raise Hold (TUT: 30”) + 10 One Leg Calf Raises.
Switch legs and repeat on the other leg.
4 sets. Stand with your toes on a plate so you don’t touch the ground with your
heels during the set!
Stretching.
2 sets. (pictures at the end of the program)
When you finish the program, you can repeat it if you want.
Decrease the rest between each set or add some weight to increase the difficulty!
This workout sheet is not designed to, and therefore does not, provide medical advice. All content,
including text, images and information, available in this file are for general informational purposes only.
The content is not intended to substitute for professional medical advice, diagnosis or treatment. Please
never disregard professional medical advice, or delay in seeking it, because of anything you have read on
this workout sheet.
Andrea L. shall not be held liable for any damage and/or injury caused by the exercises you obtain from this
file. If you do not agree with the statements above, then you should not apply any of the exercises,
workout and training plans offered by this workout sheet.
Stretching Exercises:
Warm up Exercises:
Jumping Jacks:
Mountain Climbers:
Arch Body:
Glute Bridge
Fire Hydrants
Fire Hydrants (Side view)
Legs Exercises:
Air Squat:
Lunges:
Bulgarian Split Squat:
Squat Jump:
Air Squat Hold (TUT):
Bulgarian Split Squat 90° Hold (TUT):
Wall Sit (TUT):
Lunge 90° Hold (TUT):
Calf Raises:
Calf Raise Hold. (TUT):
Glute Bridge One Leg