Starter - Lower

Lower (legs, glutes and hips). Method 1: more challenging weight: Do in sets 12 then 10 then 8 then 6 unless otherwise indicated Method 2: moderate weight: each set do 15 to 12 reps

Exercises

Série 1 1 ronde

Marching Hip Flexor

25 secondes

Prone Hip Extension

30 secondes

Lateral Leg Lifts

30 secondes

Knee Circles

25 secondes

Figure-4 Squat

30 secondes

Side Lunge Warm Up

25 secondes

Jumping Jacks

25 secondes

Transition

10 secondes

Série 2 3 rondes

Dumbbell Deadlifts

12 réps

Rest

20 secondes

Série 3 1 ronde

Cool-Down Walk

45 secondes

Série 4 3 rondes

Dumbbell Squats

12 réps

Rest

20 secondes

Série 5 1 ronde

Cool-Down Walk

45 secondes

Série 6 3 rondes

Dumbbell Side Lunge (Left)

12 réps

Rest

10 secondes

Dumbbell Side Lunge (Right)

12 réps

Rest

20 secondes

Série 7 1 ronde

Cool-Down Walk

45 secondes

Série 8 3 rondes

Calf Raises

12 réps

Rest

20 secondes

Série 9 1 ronde

Cool-Down Walk

30 secondes

Quad Stretches

30 secondes

Wall Calf Stretches

30 secondes

Seated Hamstring Stretch

45 secondes

Both sides 8 sec each then switch

Butterfly

30 secondes

Pretzel Stretches

25 secondes

Upward Facing Dog

25 secondes

Big Toe Forward Bend

25 secondes

Entraînements associé

Legs/butt

11 minutes 45 secondes, Modéré

Lower Body

16 minutes, Modéré

Legs

4 minutes 45 secondes, Débutant

Lower Body 2

24 minutes 45 secondes, Débutant

Legs & Abs

30 minutes, Modéré

Butt

10 minutes 22 secondes, Modéré

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