Workout of the Day: Full Legs, Glutes & Abs

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Eight bodyweight exercises.

This workout includes a full set of movements to work well on the thighs, rectus and obliques, hip flexors, and glutes. The exercises are performed in sets, so you can do the entire workout without severe shortness of breath.

If you have dumbbells, you can use them for extra load during lunges and folds. If not, take water bottles or do it lightly.

The workout includes the following exercises:

1. Raising the legs in the plank and jumping into the squat - 3 sets of 8-10 times.
2. Lowering the hips in the side plank - 3 sets of 10-15 times.
3. Three jump squats and five squat pulsations - 3 sets of 3-4 bundles of exercises.
4. "Folding knife" on the press - 3 sets of 12-15 times.
5. Back lunge - 3 sets of 10-15 times per leg.
6. Raising straight legs with a separation of the pelvis from the floor - 3 sets of 15 times.
7. Swing back on all fours - 3 sets of 15 times on each leg.
8. Lemon squeeze fold - 3 sets of 15 reps.

If you want to burn more calories or want to save time, you can do your workout in a circular format. To do this, perform one set of each movement one after the other, with little or no rest. At the end of the circle, rest for 1-2 minutes and repeat two more times.