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Friends don't let friends skip leg day!!!! Get ready for an amazing lower-body muscle-building strength workout!! The burn IS SO GOOD in this workout!
This full-standing workout is going to target all of the major lower body muscles! The glutes, thighs, hamstrings, quadriceps, and calves! We are using tri-sets to achieve muscular hypertrophy, aka muscular definition!!
I love tri-sets because they are super effective and make the workout seem so much shorter than it is! Now, just because it seems shorter, this is not going to be an easy one! This is going to be a challenging workout, but that challenge is going to help you build muscle!
The goal with trisets is to increase the overall lift volume, to maximize muscular definition. The other way to really maximize this training session is to lift moderately heavy! That weight you pick is relative to you and the exercises. It should feel challenging the entire time through at a moderate pace, but still doable.
30-MINUTE FULL STANDING LOWER BODY STRENGTH TRAINING WORKOUT STRUCTURE & EXERCISES
EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 15lbs to 20lbs / 6.8kg to 9kg When selecting a weight for this workout, you want to lift moderately heavy! Weight is relative to you and each individual exercise! It should feel challenging for the entire work duration!
- EXERCISE MAT
OPTIONAL:
-BOOTY/RESISTANCE BAND
STRUCTURE:
-5 TRI-SETS REPEATED TWICE
-WORK FOR 45 SECONDS
-REST FOR 30 SECONDS IN BETWEEN TRI-SETS
-TRISET 1:
-SQUAT
-ROMANIAN DEADLIFT HALF-FULL REP
-LATERAL GOBLET SQUAT WITH A LOW HOLD
-TRISET 2:
-LEFT REAR LUNGE
-LEFT STATIONARY LUNGE
-LEFT LUNGE PULSE
-TRISET 3:
-RIGHT REAR LUNGE
-RIGHT STATIONARY LUNGE
-RIGHT LUNGE PULSE
-TRISET 4:
-WALL SIT WITH ABDUCTION
-WALL SIT WITH CALF RAISE
-WALL SIT WITH ALTERNATING LEG EXTENSION
-TRISET 5:
-CURTSY LUNGE
-SUMO SQUAT
-SUMO SQUAT 5-PULSE WITH HALF HOLD
I am so glad you joined me for this workout! It's always better to work out with a friend!
Kaleigh
*36 weeks pregnant!
Don't forget to stretch! 👉 • POST-WORKOUT STRETCH f...
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🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
18 сен 2024
