A 28 minute AMRAP workout that made up of 4 circuits targeting different muscles in your legs to achieve lean, toned legs.
All you need is a set of dumbbells, a resistance band and a mat or soft surface to lie down. Who's ready to feel the burn!
(Form Tips & Modifications are included below)
Equipment
Dumbbells, I recommend 2-6kg depending on your level
A pillow
Resistance band
Workout Layout
Warm Up – 1 min
Circuit 1 – 6.5 mins QUADS and GLUTES
30 sec recovery
Circuit 2 – 6.5 mins HAMSTRINGS
30 sec recovery
Circuit 3 – 6.5 mins GLUTES and QUADS
30 sec recovery
Circuit 4 – 6.5 mins INNER THIGHS
30 sec recovery
Circuit 1 - QUADS and GLUTES
Complete as many rounds as you can in 6mins
Exercise A. followed by exercise B. and continue to repeat
A. Weighted squat with push out x10
Form Tip: Keep your weight back through your mid foot/heels, butt back, knees over your middle toes and chest open
Increase Intensity: Complete move on your toes (heels up)
B. Weighted static lunge x10 each side
Form Tip: Track knee over middle toe, chest open and core tight
Increase Intensity: Alternate stepping lunges x20
30 sec recovery
Circuit 2 - HAMSTRINGS
Complete as many round as you can in 6.5mins
Exercise A. followed by exercise B. and continue to repeat
A. Split leg deadlift x8 each side
Form Tip: Pretend your weights are a paint roller and you are painting the front of your thighs. Keep the back straight and a small bend in your front knee.
Keep your weight through your front leg
Increase Intensity: Add more weight
B. Single leg bridge x10 each side
Form Tip: Try to keep your hips high and level. Arms down for support.
Move your feet away from your butt and lift your toes, to target your hamstrings
Increase Intensity: Lift your arms up or add a weight to your hips *this is very tough
30 sec recovery
Circuit 3 - GLUTES and QUADS
Complete as many round as you can in 6.5mins
Exercise A. followed by exercise B. and continue to repeat
A. Squat jumps in/out with band x10
Form Tip: Keep your butt low throughout
Push out against the band and keep your knees wide
Increase Intensity: Squat jump in/out/up
B. Butterfly bridge with band x20
Form Tip: Lift your toes and keep your weight through your heels.
Focus on keeping your rib cage down, and tailbone tucked under with a tight, engaged core.
Increase Intensity: Add a weight onto your hips to increase the intensity
30 sec recovery
Circuit 4 - INNER THIGHS
Complete as many round as you can in 6.5mins
Exercise A. followed by exercise B. and continue to repeat
A. Adduction squat with pillow in between thighs x8
Form Tip: Keep feet close together, and squeeze the pillow with your inner thighs as you squat up and down
Increase Intensity: Hold a weight to your chest, and don’t come all the way up into standing.
B. Weighted static side lunge x8 each side
Form Tip: Sink deep into the side lunge, taking your butt back and your weight back through your heels
Increase Intensity: Step your foot back to the center in between each rep.
30 sec recovery
Lean with Lilly Tip
Alternate the leg that you start with each round
This helps to prevent compensation muscular activity, and basically allows both sides of muscle groups to develop more evenly
I can’t believe it, just one day left this week.
Are you feeling as amazing as I am? I hope so. I’m absolutely loving this challenge and the structure. Please let me know your thoughts…
Let me know by tagging me in an Instagram story or Instagram/Facebook post
Don’t forget to hashtag #LeanWithLilly #LetsDoThis
GIVEAWAY!
I am giving away a Fitness goody bag packed with some of my favourite fitness goodies to one of our familia at the end of every single week.
All you have to do is tag me in a post/ or story every single day throughout the week.
See You Tomorrow
Let’s Do This
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