Tuesday 21 June 2022
Workout Plan: Week 2 Leg Power
Purpose: To build and strengthen lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating core and cardiovascular exercises for stability, balance, and endurance.
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 (Every 2 Minutes on the Minute for 6 rounds):
- 6 back squats (add 10kg to last week)
- 10 alternating kettlebell step-ups
- Flutter kicks ROR (Rest on Rings)
B. E2MOM x 6:
- 1 length plate walking lunges
- 10 alternating Cossack squats
- Bodyweight squats ROR
Part B: Heart Racer
Measure: Repetitions
EMOM 12min (Every Minute on the Minute for 12 minutes):
- Shuttle runs
- Bench jump overs
- Chin-ups
Muscle Groups:
- Quadriceps: Back squats, plate walking lunges, and Cossack squats engage the quadriceps muscles, helping to build and strengthen the front of the thighs.
- Hamstrings and glutes: Kang squats, kettlebell step-ups, and bodyweight squats target the hamstrings and glutes, promoting lower body strength and power.
- Calves: Calf raises work on the gastrocnemius and soleus muscles, aiding in strengthening and toning the calves.
- Core muscles: Seated side to sides and flutter kicks engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.
- Cardiovascular endurance: Shuttle runs and bench jump overs improve cardiovascular endurance and overall fitness.
- Upper body: Chin-ups target the back and biceps, providing an additional challenge to the upper body.
This workout plan targets lower body muscles, focusing on the quadriceps, hamstrings, glutes, and calves, while incorporating core and cardiovascular exercises for stability, balance, and endurance. The combination of strength, mobility, and conditioning exercises ensures a well-rounded workout that targets all major muscle groups in the lower body and core.