Tuesday 10 May 2022
Workout Plan: Leg Day
Purpose: To build and strengthen lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating core exercises for stability and balance.
Warm Up:
3 rounds:
- 8 calories on any cardio machine (rower, bike, etc.)
- 3/3 hip openers
- 10 calf raises
- 5 slow squats
- 5 feet to knees
- 10 seated side to sides
Part A: Squat Volume
Measure: Weight
18min AMRAP (As Many Rounds As Possible):
- 4 heavy back squats
- 10 cossack squats
- 8/8 1-arm front rack kettlebell squats
- 20 toe taps
18min AMRAP:
- 1 length plate overhead walking lunges
- 20 alternating curtsy lunges
- 12 cal bike
- 20 slow mountain climbers
Muscle Groups:
- Quadriceps: Heavy back squats, cossack squats, front rack kettlebell squats, and plate overhead walking lunges target the quadriceps, building and strengthening the front of the thighs.
- Hamstrings: Heavy back squats and curtsy lunges engage the hamstrings, helping to build and strengthen the muscles on the back of the thighs.
- Glutes: Heavy back squats, cossack squats, 1-arm front rack kettlebell squats, curtsy lunges, and plate overhead walking lunges target the gluteal muscles, building and strengthening the buttocks.
- Calves: Calf raises, toe taps, and bike sprints engage the calf muscles, helping to build and strengthen the lower leg.
- Core muscles: Seated side to sides and slow mountain climbers 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.