I have struggled with thigh fat for as long as I remember and I finally decided to up my workout and try a 2 week challenge to lose 1 inch on my thigh before my bachelorette. It actually worked and here I am sharing it with you!
Day 1:
Calf raises warm up x 25
Calf raise hold warm up 25 counts
Leg press x 10 narrow and top ,20 wide and down, 30 narrow and middle
Single leg leg curl - 10 counts, 5,9,14,23kg
Leg extension - 10 reps + 10 reps hold + 1 round box push - 10, 8,6 reps 3 rounds
Squat on the machine - 10,8,6 + 2 rounds box push x 2 rounds
Squat on Bosu ball + machine - 10 counts + box push + 20 battle rope + box push back x 2 rounds
Walking lunges x 30
Calf raises x 10 reps 3 rounds
Day 2:
Circuit 1- 3 rounds
Left horizontal hold -20
Right horizontal hold -20
Slow squat - 10
Circuit 2
High knee left hold
High knee right hold
Slow sumo squat
Decline squats x 5 arm forward 5 arms up - 3 rounds
Day 4
Warm up
Squats x 20
Wide squats x 20
Lunges x 20
Set 1
Decline squats - 3.5kg each hand, 5kg, 7.5kg - 10 reps each
Set 2
Leg extension - single leg left, right, together - 10 reps each, 9kg, 14kg, 18 kg
Set 3- 2 rounds box push
Set 4
Squat machine 10kg 20 reps
Leg press 20kg 20 reps
Set 5:
Leg curl - 5kg, 9kg, 14kg, single leg left, right, together - 10 counts each
Set 6:
Inner thigh machine - 20 reps 18kg
Outer thigh -20 reps 18kg
Set 6
Calf raise - 20 reps 5kg each hand
Set 7
2 rounds box push
Tell me in the comments if you're going to be trying it
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10 сен 2024