Tuesday 14 June 2022

Workout Plan: Legs Week 1

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:

  • 5 calories on any cardio machine (rower, bike, etc.)
  • 3/3 hip openers
  • 2 walkouts
  • 10 seated side-to-sides
  • 5 feet-together squats
  • 10 kettlebell swings

Part A: Legs Strength

Measure: Weight

2 x E2MOM (Every 2 Minutes on the Minute) = 6 rounds each:

A.

  • 8 back squats
  • 6/6 Bulgarian split squats
  • Bicycle crunches (for the remaining time)

B.

  • 12 overhead squats
  • 8/8 curtsy lunges
  • Walking lunges rest (for the remaining time)

Part B: EMOM12 (Every Minute on the Minute for 12 minutes)

Measure: Repetitions

  • Bike (calories)
  • Box jumps
  • Alternating dumbbell snatches

Muscle Groups:

  • Quadriceps: Back squats, Bulgarian split squats, overhead squats, and box jumps engage the quadriceps, building and strengthening the muscles on the front of the thighs.
  • Hamstrings: Kettlebell swings and walking lunges work the hamstrings, helping to build and strengthen the muscles on the back of the thighs.
  • Glutes: Back squats, Bulgarian split squats, curtsy lunges, and walking lunges target the gluteal muscles for improved hip and buttock strength.
  • Calves: Box jumps engage the calf muscles, building power and strength for jumping and explosive movements.
  • Core muscles: Bicycle crunches, seated side-to-sides, and alternating dumbbell snatches 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 exercises and an EMOM format ensures a well-rounded workout that targets all major muscle groups in the lower body and core.

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