Day 17: Legs And Abs

Instructions

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

Beginners: Complete Circuit 1 then break for 30-45 seconds. Repeat the same circuit 2 times. Move on to Circuit 2, break for 45-60 seconds then complete the circuit 2 more times. The goal is to complete each circuit 2-3 times.

Intermediate – Advanced: Complete Circuit 1 then break for 15-30 seconds. Repeat the same circuit 2-3 times before moving on to the next circuit. The goal is to complete each circuit 2-3 times.

Circuit 1

(1) Alternating Step Back 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 on the opposite leg (alternate between legs).

(2) Abs Leg Raise

Set Up: Lie face up with your legs together and your arms to your side. Squeeze your abs and bring your leg about 3-6 inches off the floor, then your shoulders off the floor.

Action: With your abs tight, lift your left leg to the ceiling, hold for a count, slowly lower with your abs still tight, then repeat with your right leg.

(3) Wall Sit with Extended Leg

Set Up: Stand in front of a wall with your feet shoulder-width apart. Slightly bend your knees and lean back against the wall until your thighs are parallel to the floor. Keeping your head neutral, abs tight and torso erect.

Action: While squeezing your abs and glutes, hold this position for the prescribed time.

(4) Plank Crossover

Set Up: Get on the floor with your 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: With your abs tight, bring your left knee towards your left elbow, hold for a count, return to starting position then bring your right elbow to your left knee, hold for a count then return to starting position.

Circuit 2

(1) Deadlift

Set Up: Place a pair of dumbbells on the floor in front of you. Bend your hips and knees and hold the dumbbells.

Action: With your abs tight and your chest up, push the ground away from you and stand up with the dumbbells. Pause for a count then return to the starting position.

(2) Flutter Kick

Set Up: Get on the floor with your 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: With your abs tight, bring your left knee towards your right elbow, hold for a count, return to starting position then bring your right knee to your left elbow hold for a count then return to starting position.

(3) Weighted Bridge

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

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

(4) Toe Touch

Set Up: Lie on your back with your leg in the air, shoulders on the ground and fingers pointing towards your toes.

Action: With your abs tight, lift your shoulders off the ground and aiming for you fingers to touch your toe (do not bring your toes closer to your body). Hold for a count then return to starting position.

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