Here is a very simple & quick leg day workout that hits all the major lower body muscles. Rock it at the gym, or at home with minimal equipment.
30 sec each, repeat 3 times.
simulated jump rope
5 inchworms (dynamic flexibility)
timer, weights, mat, water, bench/chair
download free tabata timer app
“Tabata Timer &HIIT Timer”
Set your Tabata timer for 20 seconds of work 10 seconds of rest.
Perform exercise number one for 20 seconds. Rest 10 seconds.
Perform exercise number two for 20 seconds rest 10 seconds.
Repeat this four times for a total of four minutes.
*Rest 1 minute between exercise sets.
EX1. weighted calf raise
EX2. single leg calf raise (alternate Right or Left leg for EX2)
EX1. weighted alternating lunge with bicep curl
EX2. single leg lunge pulse (alternate Right or Left leg for EX2)
EX1. weighted side to side squat
EX2. narrow squat with side raise
EX1. squat thrust holding dumbells
EX2. weighted sumo squat pulse
EX1. chair bridge (no weights)
EX2. single leg chair bridge (alternate Right or Left leg for EX2)
Finished with a one minute elbow plank to end your session strong.
*Always remember to take a few moments to stretch after your session.
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