Day 10: Legs And Abs

Instructions

Remember to do your warm ups before you begin your daily workouts and cool downs after.

Beginners: Do each exercise for about 30 seconds, rest between 45-60 seconds, then do the next exercise. The goal is to complete the circuit 1-2 times.

Intermediate: Complete 2 exercises consecutively, break for 30 seconds, then do the next 2 exercises and so forth, until all 8 exercises are completed. The goal is to complete the circuit 2-3 times.

Advanced: Complete 4 exercises consecutively, break for 30 seconds, then do the next 4 exercises. The goal is to complete the circuit 3-4 times.

Circuit 1

(1) Static Lunge

Set Up: Hold a set of dumbbells, one in each arm, facing each other. Standing with your feet wide apart, step your left leg as far back as possible, landing on your toes, with shoulders back, chest up and abs tight.

Action: Bend both knees and lower straight down toward the floor; pause for 2 counts, reverse the move to standing position, and then repeat (with the same leg).

(2) Plank

Set Up: Get on the floor with face down. Keep your arms parallel to your body at about shoulder width distance. Place your forearms on the ground with your elbows aligned with your shoulders. Keep your body in a straight line.

Action: Keep abs tight and hold for 30 seconds.

(3) Reverse Squat

Set Up: With feet wider than shoulder width apart, grab 1 dumbbell and hold it in front of you. Lower your hips as close to the ground as possible.

Action: Slowly push yourself up, only half way, hold for a count, then return to start position.

(4) Ab Crunch

Set Up: Lay face up on the ground, with your lower back pushed into the ground, feet bent shoulder width apart, and hands behind your ears.

Action: Squeeze your abs, lift your shoulders off the ground, hold for 2 counts, lower to start position.

Circuit 2

(1) Front Squat

Set Up: Stand with your feet closer than shoulder width apart. Hold a set of dumbbells up to your chest, with palms facing you.

Action: Squeeze your abs, and lower your body as far as possible, while pushing your hips back, and bending your knees. Pause for a second, then push yourself back up to starting position.

(2) Flutter Kick

Set Up: Lay flat on your back with abs tight, head and shoulder off the mat, and feet about 30 degrees off the mat.

Action: With your abs tight, lower the left leg to the ground, return to the start position, and then lower your right leg. Keep repeating for 30 seconds.

(3) Bridge

Set Up: Lay face up on your back, with knees 90 degrees, and a shoulder width apart.

Action: Squeeze your abs and raise your hips off ground, hold for 2 count, then return to start position.

(4) Heel–to-toe Crunch

Set Up: Lie on your back with your legs extended; stack your left foot over your right foot and extend one arm towards the ceiling.

Action: Lift your shoulders from the floor slowly; keep your eyes on the ceiling as you move. Pause, then slowly return to the start. Repeat for three sets of 15 reps; when you are through, reverse the position of your feet and repeat with your opposite arm extended.

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