Legs and abdominal muscles

Do you know? Exercise gives you energy, obviously it takes good amount of energy to workout, but yes when you exercise in the morning you feel more active the whole day as compared to when you do not workout. So, ZIN Aditi Ratti recommends you to workout in the morning as it is a better time than any other hour of the day, but that doesn't mean if you do not have time to workout in the morning you don't workout the whole day. All the workouts posted on this website requires approximately an hour to complete.

Today, we'll be focusing on legs and abdominal muscles. This workout consists of two circuits and two drop sets, circuit 1 has 3 rounds and circuit 2 has 4 rounds. Many people avoid hitting legs in the gym, I don't know why but it is the most important muscle and should be hit regularly, when you train your legs it actually gives strength to your upper body, boosts metabolism and increase growth hormones and testosterone levels in the body. So, better train your legs regularly and stay tuned to Quick Fit guide by ZIN Aditi Ratti for more updates on workouts. I always focus more on proper body posture so that the muscle you are training gets focused properly. For your reference video tutorials from Bodybuilding.com and Youtube.com are given below.

This workout can be performed by both males and females.

WARM UP


  1. Spinning - 5 minutes
  2. Bodyweight squats:
    Set 1 - 25 repetitions
    Set 2 - 25 repetitions
    Set 3 - 25 repetitions
    Set 4 - 25 repetitions

LEGS

  • CIRCUIT 1:
  1. Round 1 (Add weights according to your capability):
    Leg extension - 25 repetitions
    Weighted squats - 25 repetitions
    Leg press - 25 repetitions
    Hamstring curl - 25 repetitions
  2. Round 2 (Increase weights according to your capability):
    Leg extension - 20 repetitions
    Weighted squats - 20 repetitions
    Leg press - 20 repetitions
    Hamstring curl - 20 repetitions
  3. Round 3 (Increase weights according to your capability):
    Leg extension - 15 repetitions
    Weighted squats - 15 repetitions
    Leg press - 15 repetitions
    Hamstring curl - 15 repetitions


  • DROP SETS:
  1. Weighted squats (Add weights according to your capability):
    Set 1 - 8 repetitions
    Set 2 - 8 repetitions
    Set 3 - 10 repetitions

  2. Leg Press (Add weights according to your capability):
    Set 1 - 8 repetitions 
    Set 2 - 8 repetitions
    Set 3 - 10 repetitions

  • CALF RAISES:
    Set 1 - 20 repetitions
    Set 2 - 20 repetitions
    Set 3 - 20 repetitions
    Set 4 - 20 repetitions

ABDOMINAL

  • CIRCUIT 2:
  1. Round 1:
    Crunches - 25 repetitions
    Leg raises - 25 repetitions
    Alternate leg raise - 50 repetitions
    Plank - 1 minute
  2. Round 2:
    Crunches - 25 repetitions
    Leg raises - 25 repetitions
    Alternate leg raise - 50 repetitions
    Plank - 1 minute
  3. Round 3:
    Crunches - 25 repetitions
    Leg raises - 25 repetitions
    Alternate leg raise - 50 repetitions
    Plank - 1 minute
  4. Round 4:
    Crunches - 25 repetitions
    Leg raises - 25 repetitions
    Alternate leg raise - 50 repetitions
    Plank - 1 minute

STRETCHING


  1. Hamstring stretch
  2. Quadricep stretch
  3. Calf stretch 
  4. Cobra stretch
TUTORIALS

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