Tuesday 04 October 2022

Workout Plan: Squat Strong

Purpose: To build and strengthen lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while also incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walk outs
  • 10 seated side to sides
  • 10 kettlebell swings
  • 10 calf raises

Part A: Squat it Out

Measure: Kilograms

E4MOM x 6:

  • 6 back squats
  • 12 alternating curtsy lunges
  • 20 alternating hanging leg raises
  • 20 kettlebell slides
  • 6 high box jumps

Finisher:

100 steps walking lunges

Part B: Cardio Blast

Measure: Time (Speed)

  • 50 calories on the bike for time

Muscle Groups:

  • Quadriceps, Hamstrings, and Glutes: Back squats and alternating curtsy lunges target the quadriceps, hamstrings, and glutes, which are the major muscles of the lower body.
  • Calves: Calf raises and high box jumps target the calves, helping to build and strengthen the muscles in the lower leg.
  • Core muscles: Alternating hanging leg raises engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core. The finisher adds an extra challenge for the lower body, while the cardio blast at the end provides a cardiovascular challenge to round out the workout.

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