Leg Workout

Ever dream to have a nice booty, a firm leg, and a thigh gap? But worry to follow other training programs because it is too hard and causes soreness the next morning can't even walk? TRY THIS at home now! 

Lower Body Workout: 
  1. LUNGES
    This exercise focus on glutes and quad muscles. Indirect muscle involves the hamstring, and calves muscles.

  2. CALF RAISE
    This exercise focus on the soleus. Indirect muscle involves the gastrocnemius.

  3. FIRE HYDRANT
    This exercise focus on glutes muscles. Indirect muscle involves the core and stability.

  4. KICKBACK
    This exercise focus on the glutes muscle group. Indirect muscle involves the hip flexor.

  5. SIDEWALK SQUAT
    This exercise focus on glutes, hip flexor, and quad muscles. Indirect muscles include the hamstring.

  6. PLANK SQUAT JUMP
    This exercise focus on glutes, hamstring, calves, and quad muscles. Indirect muscles involve the lower back, obliques, and abs.

  7. STEP UP
    This exercise focus on hamstring and quad muscles. Indirect muscles involve glutes.

  8. LUNGES WITH KNEE RAISE
    This exercise focus on glutes, hip flexor, and quad muscles. Indirect muscles involve abs and obliques.


Do all this for 4 minutes with the ratio of 20-sec work: 10-sec rest. Do it for 1 set. Gradually increase the intensity by increasing the speed and set. Good luck and always remember, good things take time!

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