Legs and Abdominal muscles

-

'Life is too short to skip Legs day'

The best day of the week is here. One day all the fitness freaks eagerly wait for is the legs day. Had a fight with somebody? Go and throw out that aggression and anger on you workout today. Train yourself like a beast. Because I m sure, nothing could be more of a mood changer to you. Thats what our trainer herself does, Whenever she is angry on something she enters the gym and trains her legs. She gets crazy there and just one hour legs workout makes her all happy again.

Video tutorials of the exercises from Bodybuilding.com and Youtube.com are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately.

This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout.


LEGS AND ABS
WARM UP
S. No. Exercise Repetitions/Time
1 Spinning 5  minutes
2 Bodyweight Squats Set 1 25 repetitions
Set 2 25 repetitions
Set 3 25 repetitions
Set 4 25 repetitions
LEGS EXERCISE
S. No. Exercise Repetitions/Time
1 Goblet squats Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
2 Leg press Set 1 20 repetitions
Set 2 15 repetitions
Set 3 10 repetitions
DROP SET
Set 1 8 repetitions
Set 2 8 repetitions
Set 3 10 repetitions
3 Straight leg deadlift Set 1
4 Leg extension Set 1 20 repetitions
Set 2 15 repetitions
Set 3 10 repetitions
DROP SET
Set 1 8 repetitions
Set 2 8 repetitions
Set 3 10 repetitions
5 Leg curl Set 1 20 repetitions
Set 2 15 repetitions
Set 3 12 repetitions
Set 4 10 repetitions
6 Calf raises Set 1 25 repetitions
Set 2 20 repetitions
Set 3 15 repetitions
ABDOMINAL EXERCISES
4 rounds
S. No. Exercise Repetitions/Time
1 Leg raises 25 repetitions
2 Alternate leg raises 25 repetitions
3 Plank 1 minute
STRETCHING FOR LEGS

Comments

Post a Comment

Popular posts from this blog

Best Indian Diet Plan for Weight Loss: HAVE WATER!

-
Image
Read this article in Hindi: Click Here Ever heard of Weight Loss by Having Water? Yes you heard it right, if you have water efficiently it can help you with your weight loss journey. There are multiple foods present on whole of the internet which helps in losing weight but we believe water is the most essential part of your daily life which is an add on to your diet.  Today, we'll tell you how you can have water efficiently which will help you with your fat loss journey. Most people ask us how to lose weight fast or how to reduce belly fat but it's not that easy, you need to be really dedicated towards your diet/workout in order to lose weight.  Below mentioned is a quicktip on how you can lose weight with THREE simple water drinks that you can make at home with very common resources that are easily available in the market. We also have video on how to make these drinks and what are the benefits of each and every ingredient used in these drinks. Before starting here's a qui
Read more

SL*** - An Important Factor to Lose Weight!

-
Image
Read this article in hindi - Click Here Today, we'll tell you about a very important factor in any weight loss program. It's a thing many people do not focus on! SLEEP! Yes, it is an important factor in anyone's weight loss journey. Even a fitness trainer of an Australian actress, comedian, writer and producer Miss Rebel Wilson who helped Miss Wilson to  lose more than 40 pounds (approximately 18 kgs) recently said  "Getting adequate sleep helped Miss Rebel Wilson with her weight loss program".  These days people need results fast and very frequently ask "How to Lose Weight Fast?" There are articles all over the internet about this topic, against it as well as in favor of it. Actually there are tricks to lose weight fast and we also have a complete video on it where Miss Aditi Ratti tells you trick with which you can lose up to 2kgs in just 1 day. you can watch the video here.  But in this scenario as fast as you lose weight, you gain it again at the sam
Read more

Biceps and Sides muscles

-
'Quality is better than quantity' , keep this in mind while performing any of the exercise, do complete repetitions with complete movement of that body part so that muscle gets hit accurately and becomes more efficient even if your body does not allow you to lift heavy weights. Increase weights gradually. It is the second day of the week and Aditi has come up with the workout for biceps and sides, this workout consists of two circuits one for biceps and other for sides.  Video tutorials of the  exercises from  Bodybuilding.com  and  Youtube.com  are mentioned below, kindly refer them before performing any workout. The posture of the body needs to be correct in order to hit the muscle you are training for accurately. This workout can be performed by both Males and Females. Approximately an hour is required to complete this workout. BICEPS AND SIDES MUSCLE WARM UP S. No.  Exercise Repetitions/Time 1 Running 
Read more