Skip to content
Dad's Workout Calendar
Welcome. Let's work out.
Week 1
Week 2
Week 3
Week 4
Exercise List
More
Share
Explore
Week 2

icon picker
Day 2.2

Legs, Butt & Abs
Today you’ll start with your abs, then 3 body-weight leg exercises, followed by 3 weighted leg exercises and then a finisher. You can do the last 3 exercises without weights if you prefer.
Do each section as a circuit (Exercise 1, 2, 3 then back to 1, 2, 3, etc.)
Warm-up with 50 jumping jacks (or 2 minutes of jump rope) to get the blood pumping in your legs.
2.2
0
Exercise
Video
Quantity
Notes
1
Inch Worms
3 X 10
Abs Circuit 1st Exercise
2
Plank Hold Hip Dips
3 X 20
Abs Circuit 2nd Exercise
Right + Left = 2, so you’ll dip to each side 10 times per set
Do 3 sets
3
Mountain Climbers
3 X 30
Abs Circuit 3rd Exercise Go back to Exercise 1 - Complete this circuit 3 times
4
Good Mornings
3 X 10
Bodyweight Legs Exercise 1
5
Squats
3 X 10
Bodyweight Legs Exercise 2
6
Lunges
3 X 10
Bodyweight Legs Exercise 3 Go back to Bodyweight Exercise 1 - Complete this circuit 3 times
7
Kettlebell Swings
2 X 16
Weighted Legs Exercise 1
8
Goblet Squats
2 X 16
Weighted Legs Exercise 2
9
Goblet Lunge
2 X 16
Weighted Legs Exercise 3
R + L = 2, so you’ll do each leg 8 times

Go back to Weighted Legs Exercise 1 - Complete this circuit 2 times
10
Jump Squats
2 X 20
Burn it out!
There are no rows in this table
⁠
Want to print your doc?
This is not the way.
Try clicking the ⋯ next to your doc name or using a keyboard shortcut (
CtrlP
) instead.