MTRW: Shapely Legs

Happy Thursday and our fabulous legs are in the spotlight.

Here is your workout for today.

War up | 5-10 min

Perform 4 sets of each exercise in a superset back-to-back without a break  | 20-25 reps per set with an exercise using a weight – this month is the endurance building cycle | max rep for body weight exercises | 1 min for strength-cardio plyo exercise

Superset 1:

  • Dumbbell reverse lunge + steps up with front kick
  • Jumping Jacks

Superset 2:

  • Dumbbell squat with lateral adduction
  • Front Kicks

Superset 4:

  • Dumbbell single leg deadlift – left
  • Jumping Lunges

Superset 5:

  • Dumbbell single leg deadlift – right
  • Burpees

Superset 6:

  • Single Leg Swiss Ball Calf Raises
  • Toe Pogo Hops

Abs Bonus Round:

set up your Gymboss timer for 5 double rounds of 10 sec rest for first round  and 1 min work for second round | feel the burn | engage your core and legs to help protect your back

  • Plank

Exercise Breakdown:

Single Leg Swiss Ball Calf Raises: You will need a swiss ball and 2 dumbbells. Place the swiss ball on the wall and rest your chest against it. While holding a dumbbell in each hand lift one of your feet. With your other leg, lift up onto the ball of your foot then lower down slowly. This is one repetition. Repeat.

Strecth and enjoy your shake.

Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit

Click on the image-link below to get your Gymboss interval timer and take charge of your workouts:


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