This Week · Workouts · The Nourish Week
FROM THE GROUND UP.
This week belongs to the lower body — the legs and glutes that carry everything else. Two sessions built from the ground up: one for home, one for the gym, both leaving you steadier on your feet than they found you.
At Home · No Equipment
The Lower Half
Thirty minutes for legs, glutes and balance, using your bodyweight and a wall. Expect to feel your feet, your calves, and muscles you'd forgotten were on the payroll.
Muscles of the week
GlutesQuadsHamstringsCalvesBalance
Warm-up · 5 minutes
—
Easy marching → hip circles → ankle rolls → ten slow bodyweight squatsWake the ankles too — they're in every exercise today.
5 min
Main circuit · repeat 3 rounds
01
Squat with pauseTwo full seconds at the bottom, then stand strong. The pause is where the work lives.
3 × 10
02
Reverse lungesStep back, lower gently, push through the front heel. Fingertips on the wall for balance.
3 × 8 / side
03
Glute bridge marchHold the bridge high and lift one foot at a time — hips level like a tray of drinks.
3 × 8 / side
04
Calf raises, slow downRise on two feet, lower for three slow seconds. On a step for more range if your balance allows.
3 × 12
05
Wall sitBack flat, thighs toward parallel, hands off the legs — they know what they tried.
3 × 30 sec
06
Single-leg balance reachStanding on one leg, reach the other toe forward, to the side, behind. Quiet feet, busy ankles.
3 × 5 / side
Cool-down · 5 minutes
—
Quad stretch → figure-4 stretch → calf stretch on the wall → slow breathingThe legs did the week's heavy lifting today — stretch them like you mean it.
5 min
At the Gym · Machines & Dumbbells
The Leg Day, Rewritten
Leg day without the dread: five lifts and a sled-free finisher, at loads that leave two comfortable reps in reserve. Strong legs, happy knees, no limping to the car.
Muscles of the week
GlutesQuadsHamstringsCalvesCore
Warm-up · 6 minutes
—
Easy bike → bodyweight squats and lunges → one light rehearsal set of the leg pressKnees like a thorough warm-up more than anyone.
6 min
Main session
01
Leg pressFeet mid-platform, lower with control, never lock the knees hard at the top.
3 × 10
02
Romanian deadlift (dumbbells)Hips back, spine long, stand tall and squeeze at the top.
3 × 10
03
Walking lungesLight dumbbells, long elegant steps, torso proud.
3 × 8 / side
04
Seated leg curlSmooth tempo both ways — the hamstrings love the slow return.
3 × 12
05
Standing calf raisesFull rise, three-second lower, slight pause at the stretch.
3 × 12
06
Finisher — incline walkFive minutes on the treadmill at a confident hill setting. Earn the shower.
5 min
Cool-down · 4 minutes
—
Hip flexor stretch → hamstring stretch → calf stretch → 10 slow breathsTomorrow's stairs will tell you how today went.
4 min
Make it yours
Each session once or twice this week, non-consecutive days — legs appreciate a day off between. Expect some next-day soreness if lower-body work is new; a gentle walk is the best cure.Safety first
Keep the knees tracking over the toes, move within a pain-free range, and stop anything that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition — especially knee or hip issues — check in with your doctor before starting a new routine.
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This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.