Starter - Lower

Lower (legs, glutes and hips). Method 1: more challenging weight: Do in sets 12 then 10 then 8 then 6 unless otherwise indicated Method 2: moderate weight: each set do 15 to 12 reps

Exercises

Set 1: 1 round

Marching Hip Flexor

25 secondi

Prone Hip Extension

30 secondi

Lateral Leg Lifts

30 secondi

Knee Circles

25 secondi

Figure-4 Squat

30 secondi

Side Lunge Warm Up

25 secondi

Jumping Jacks

25 secondi

Transition

10 secondi

Set 2: 3 round

Dumbbell Deadlifts

12 ripetizioni

Rest

20 secondi

Set 3: 1 round

Cool-Down Walk

45 secondi

Set 4: 3 round

Dumbbell Squats

12 ripetizioni

Rest

20 secondi

Set 5: 1 round

Cool-Down Walk

45 secondi

Set 6: 3 round

Dumbbell Side Lunge (Left)

12 ripetizioni

Rest

10 secondi

Dumbbell Side Lunge (Right)

12 ripetizioni

Rest

20 secondi

Set 7: 1 round

Cool-Down Walk

45 secondi

Set 8: 3 round

Calf Raises

12 ripetizioni

Rest

20 secondi

Set 9: 1 round

Cool-Down Walk

30 secondi

Quad Stretches

30 secondi

Wall Calf Stretches

30 secondi

Seated Hamstring Stretch

45 secondi

Both sides 8 sec each then switch

Butterfly

30 secondi

Pretzel Stretches

25 secondi

Upward Facing Dog

25 secondi

Big Toe Forward Bend

25 secondi

Allenamenti correlati

Legs/butt

11 min 45 sec, Moderato

Lower Body

16 minuti, Moderato

Legs

4 min 45 sec, Principiante

Lower Body 2

24 min 45 sec, Principiante

Legs & Abs

30 minuti, Moderato

Butt

10 min 22 sec, Moderato

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