Day 3: 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 Side Lunges

Set Up: Hold a dumbbell in each hand and stand with your feet wider than shoulder width apart.

Action: Keeping your right leg straight. Bend your left knee and lower your hips until your left thigh is parallel to the floor. Hold for 2 counts then repeat.

(2) Scissors

Set Up: Lay on your back with feet off the ground forming the letter ‘V’, with your head and shoulder off the ground.

Action: With abs tight, criss –cross them by placing the left leg over the right then the right leg over the left. Keep repeating.

(3) 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.

(4) 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.

Circuit 2

(1) 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.

(2) 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.

(3) Wall Sit

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. Keep your head neutral, abs tight and torso erect.

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

(4) Reverse Plank

Set Up: Lie face up on your back with legs fully extended, and arms by your side. Push your body up off the floor while forming a straight line.

Action: Hold this position for 30 seconds.

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