Day 24: 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) Sumo Squat

Set Up: With feet wider than shoulder width apart, grab a dumbbell and hold it in front of you with both hands. Turn your toes out between 45 and 90 degrees.

Action: With your spine neutral, lower your hips straight down, until your upper thighs are parallel with the floor. Hold for a count, then squeeze your glutes as you push back to the start position.

(2) 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.

(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) 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.

Circuit 2

(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) Reverse Crunch

Set Up: Lay on your back on a mat with your arms extended by your sides. Bend your knees and lift your legs to a table top position.

Action: With your upper back pressed into the mat, lift your tailbone up as you bring your thighs toward your chest. Return to the start.

(3) 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.

(4) Side Plank With Bottom Leg Bent

Set Up: Lie on your left side with your elbow on the floor directly under your shoulder, bent at 90 degrees, and your legs stacked on top of each other.

Action: Bend your bottom knee to 90 degrees, then lift and extend your top leg until its parallel to the floor and hold.

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