Legs and abdominal muscles


Hello Quick Fit people. 'The best way to kick out the Monday blues is by working on the largest muscle of your body'. Yes, you're right it's legs day baby. Hope you all enjoyed the last Fat burning circuit by ZIN Aditi Ratti. Post your comments in the comment section below and let us know your experience. Today, ZIN Aditi Ratti has come up with an intense session of a combined workout of Legs and abdominal muscles. She personally loves to do legs workout, so now you all can imagine if legs are Aditi Ratti's favourite muscle to work on, then how intense the workout would be.

This workout can be done under the guidance of a trainer (if the weight is heavy) or can be performed by yourself, tutorials column has been added for your reference. While performing legs workout, it is very very important to understand the proper body posture as if not done correctly, the weights being lifted can be a cause of an injury. So, kindly do watch the tutorials from Bodybuilding.com and Youtube.com before performing any exercise.

This workout takes approximately an hour to complete. It can be performed by both males and
Females.



WARM UP


  • Spinning/cycling - 5 minutes

LEGS

  • CIRCUIT 1 (2 ROUNDS):
  1. Round 1:Bodyweight Squats (25) + Squat jumps (15) + Curtsy lunges (25) + Bodyweight Walking lunges (25)
      2. Round 2:
          Bodyweight Squats (25) + Squat jumps (15) + Curtsy lunges (25) + Bodyweight Walking                     lunges (25)


  •  CIRCUIT 2 (3 ROUNDS):
  1. Round 1:
    Weighted squats (15) + Leg press (15) + Seated leg curl (15) + Calf raises (30)
  2. Round 2 (Add weights according to your capability):
    Weighted squats (12) + Leg press (12) +Seated leg curl (12) + Calf raises (25)
  3. Round 3 (Increase the weights according to your capability):

    Weighted squats (10) + Leg press (10) + Seated leg curl (10) + Calf raises (20)



ABDOMINAL

  • CIRCUIT 3 (2 ROUNDS):
  1. Round 1:

    Leg raises - 25 repetitions
    Scissors - 25 repetitions
    Plank - 45 seconds

  2. Round 2:
    Leg raises - 25 repetitions
    Scissors - 25 repetitions

    Plank - 45 seconds


TIPS


  1. Keep increasing the weight as per your capability in second circuit.
  2. Take minimum break in CIRCUIT 1.
  3. Take a break of 1 minute in CIRCUIT 2 so as to recover for next round.
  4. Under any medical issues, kindly get in touch with Aditi Ratti before performing the workouts.
  5. N stay hydrated during the workout.



TUTORIALS
  1. Bodyweight Squats
  2. Squat jumps
  3. Curtsy lunges
  4. Bodyweight walking lunges
  5. Weighted squats
  6. Leg press


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