Do It Better – Week 1 Day 2

Today we work your legs:

Forward lunges

The bodyweight lunge strengths the muscles of the legs including the quads, hamstrings, glutes, and calves. Lunges are classified as “unilateral training” and help you work your legs independently. This is the reason why you get to develop your coordination and body’s ability to balance compared to squats where you have to use your legs at the same time. One of the most awesome benefits that you get from doing bodyweight lunges is you get to stabilize your core.

  1. Starting position: Start with your feet shoulder-width apart. Keep your shoulders relaxed and chin up.
  2. Inhale as you take a big step forward with your right foot (carefully shift your weight forward so your heel hits the floor first) while keeping your left foot planted. Smoothly lower your body by bending both knees simultaneously. Descend until your right thigh is in line with your knee and parallel to the floor, and the left knee touches the floor.
  3. Exhale and press into the right heel to be able to get you back up to your starting position.
  4. Switch legs and repeat.

Bodyweight Calf Raise

Calf raises work primarily the gastrocnemius, one of the two primary calf muscles. Strong calf muscles result in better stability and balance, decreased risk of ankle and knee injuries, and better agility when running and jumping. For this exercise, all you need is a block or a step and something to help keep your balance. 

NOTE: You can use a box instead of the step, or if you don´t have any of them, do the calf raises on the flat floor. 

Stand with the balls of your feet on the edge of the step/block and let your heels drop down as far as possible.

  1. Starting position: Bring your feet to be hip-distance apart. Stand straight with a tight core and flat back. Keep your hands at your sides or hold on to a wall for balance.
  2. Exhale and focusing the tension in your calf muscles, slowly raise yourself up onto the balls of your feet as high as possible.
  3. Pause at the top of the movement, inhale and slowly return to the starting position.
  4. Do not rest at the bottom, and immediately start the next rep.

Tips to get the most out of this workout

  1. Read the instructions on how to do the exercises. If you skipped it, scroll up. It´s important to keep the technique in mind to perform the exercises correctly.
  2. Watch the first two sets before you start and visualize yourself performing the exercises.
  3. Grab the equipment you need (step), put it in position, and keep close your bottle of water.
  4. Mute your phone. Next 10 minutes you´ll be unavailable.
  5. We aim for a total of 10 sets (5 sets each exercise), with no rest in between. However, if you need to rest, press pause and take your time.
  6. Each set is 1 minute long. If it´s too much for you right now, do as many repetitions as possible.

Are you ready? Here we go!

Well done!! More tomorrow.

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Rest 30 seconds


Lower Back

The Erector Spinae is not just one muscle, but a bundle of muscles and tendons. Paired, they run more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column.

Latissimus Dorsi

The latissimus dorsi is the larger, flat, dorsolateral muscle on the trunk, posterior to the arm, and partly covered by the trapezius on its median dorsal region.


The Deltoid muscle is the muscle forming the rounded contour of the shoulder. It is divided into three portions, anterior, lateral and posterior, with the fibers having different roles due to their orientation.


The Infraspinatus muscle is one of the four rotator cuff muscles crossing the shoulder joint and is commonly injured. It is the main external rotator of the shoulder joint.


The Biceps brachii is  actually two separate bundles of muscles (heads). The two heads of the Biceps vary in length and as a result, are called the Short and the Long Biceps heads.


The Triceps Brachii muscles  have three muscle heads: Lateral, Medial and Long head. Primarily responsible for the extension of the elbow joint. The lateral head is used for movements requiring occasional high-intensity force, while the medial fascicle enables more precise, low-force movements.

(Anterior muscles)

The Pronator teres pronates the forearm, turning the hand posteriorly. If the elbow is flexed to a right angle, then pronator teres will turn the hand so that the palm faces inferiorly. It is assisted in this action by pronator quadratus.

(Posterior muscles)

The Extensor Digitorum muscle helps in the movements of the wrists and the elbows. It extends the phalanges, then the wrist, and finally the elbow. It acts principally on the proximal phalanges. It tends to separate the fingers as it extends them.


The pectoralis major makes up the bulk of the chest muscles in the male and lies under the breast in the female.

The pectoralis minor is a thin, triangular muscle, situated at the upper part of the chest, beneath the pectoralis major. 


The Rectus Abdominis is the most superficial of the abdominal muscles. It is this muscle which forms the six-pack shape! It is a paired muscle running vertically on each side of the anterior wall of the abdomen. There are two parallel muscles, separated by a midline band of connective tissue called the linea alba.


The External Oblique is situated on the lateral and anterior parts of the abdomen. It is broad, thin, and irregularly quadrilateral. It is the largest and the most superficial (outermost) of the three flat muscles of the lateral anterior abdomen. 


The gluteal muscles are a group of three muscles which make up the buttocks: the gluteus maximus, gluteus medius and gluteus minimus. The three muscles originate from the ilium and sacrum and insert on the femur. The functions of the muscles include extension, abduction, external rotation, and internal rotation of the hip joint.

Rest 40 seconds



The Quadriceps Femoris is the knee extensor muscle.  As a group, the quadriceps femoris is crucial in walking, running, jumping and squatting. It´s subdivided into four separate “heads”.


A hamstring is any one of the three posterior thigh muscles in between the hip and the knee (from medial to lateral: semimembranosus, semitendinosus and biceps femoris). The hamstrings are quite susceptible to injury.

Lower Leg

The gastrocnemius and the soleus form what we know as calf. They are involved in activities such as walking, running, jumping… 

Rest 120 seconds


Rest 90 seconds


Rest 60 seconds



The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

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