Legs and Core





Now that your shoulders would be sore, lets not hurt them anymore. Today we would work on the legs and the core. And as we said yesterday, core first and then the major  muscle.

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 CORE
WARM UP
S. No. Exercise Repetitions/Time
1 Cycling 5  minutes
CORE (4 ROUNDS)
S. No. Exercise Repetitions/Time
1 Leg raises 30 repetitions
2 Frog kicks 30 repetitions
3 Alternate leg raises 50 repetitions
LEGS
Squats - 100 repetitions
ROUND 1 ROUND 2
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Weighted squats 20 repetitions 1 Weighted squats 15 repetitions
2 Leg press 20 repetitions 2 Leg press 15 repetitions
3 Wide legs squats 20 repetitions 3 Wide legs squats 15 repetitions
ROUND 3 ROUND 4
S. No. Exercise Repetitions/Time S. No. Exercise Repetitions/Time
1 Weighted squats 10 repetitions 1 Weighted squats 08 repetitions
2 Leg press 10 repetitions 2 Leg press 08 repetitions
3 Wide legs squats 10 repetitions 3 Wide legs squats 08 repetitions
ROUND 5
S. No. Exercise Repetitions/Time
1 Weighted squats 05 repetitions
2 Leg press 05 repetitions
3 Wide legs squats 05 repetitions
CALF RAISES
Sets Repetitions/Time
Set 1 25 repetitions
Set 2 25 repetitions
Set 3 25 repetitions
Set 4 25 repetitions

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