Tuesday 11 October 2022

Workout Plan: Legs and Cardio

Purpose: To build and strengthen lower body muscles, focusing on the legs and glutes, while improving cardiovascular endurance through high-intensity interval training.

Warm Up:

3 rounds:

• 5 calories on any cardio machine (rower, bike, etc.)
• 3/3 hip openers
• 10 seated side to sides
• 5 Kang squats
• 10 calf raises

Part A: Legs Week 2

Measure: Weight

A. E2MOM x 6

• 6 back squats heavy
• 10 alt KB step ups
• Flutter kicks ROR

B. E2MOM x 6

• 1 length plate walking lunges
• 10 alt Cossack squats
• Bodyweight squats ROR

Part B: Heart Racer

Measure: Repetitions

• EMOM 12min
• 1 – Shuttle runs
• 2 – Hands on bench jump overs
• 3 – Chin ups

Muscle Groups:

• Legs and Glutes: Back squats, KB step-ups, plate walking lunges, and Cossack squats target the major muscles in the legs and glutes, such as the quadriceps, hamstrings, and gluteus maximus.
• Core muscles: Flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets lower body muscles, focusing on the legs and glutes, while improving cardiovascular endurance through high-intensity interval training. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core.