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

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