Boost your cardio workout with this 30 min leg workout

Hi,

I guess this goes for all the ladies who love to go to lessons in the fittness centers. Yes, so do I! So I guess you might have been dancing, doing aerobic or bodycombat before. With this extra 30 minutes, you can easily get the full benefit out of the visit to gym. :) A little extra will take so much faster to the summer body :)


I did it after bodycombat, so I was a bt out of breath afterwards. There is no harm to do heavy whole body movements, like deadlifts, I usually incorporate those movements to all the workout. But with this workout, I played safe, because I di not want to risk to be injured because of bad form. Usually the more tired the body is, the less power it has to maintain the correct technique. This workout will keep your body burning the calories while increasing power :) Do not let super long breaks, about 30-45 seconds between sets.

1. Warm up: Cardio of your choice (for me 50 min of bodycombat)

12x3 leg press. If you can, increase weights with every round!



2. 3x12 leg extensions

Now you can do the following two movements either as separate movements, or continue to the movement 4. directly after movement 3 without a break and then combine the two.  In this way, you make it extra hard for you! So: first 12 back extensions. then directly 15 kettlebells swings, then a small break and repeat his cycle three times :)

3. Back extension 12x3



4. Kettlebell swing 15 x 3


5. Lunges on the stepper
    1. first round, do 10 per side with light weights
    2. Repeat again 10 per side, but now raise your knee when you are standing on the stepper
    3. Repeat again 10 per side, but now do it with a jump!
    4. Do still 15 small pulses per side, without a step





6. 12 x3 sumo squats (with a heavy dumbbell, kettlebell or bar on your shoulders)


Yees!!! :D I counted that this workout only burned more than 400 kcals, without any cardio included, which is quite good for a gym workout :)

And then to relax in the sauna <3 well deserved!


By,
Sara

Killer functional kettlebell/dumbbell workout for legs and core.

Hey!
    
Never skip leg day!

Todays challenge will be focused on legs and core. We will do three rounds each pattern, trying to minimize the breaks in between! Between is pattern pair, have a 1-2minute break. We combine leg movents with abs, in order to hold the legs up, so that they can regenerate. While your legs will recover like this faster, you can do the whole workout untill the end. Even though, I must say that it was brutal! The idea of the workout is to improve the functional movements and power of legs, but to avoid the stiffness and tiredness with the active recovery for the legs in between. We did it with dumbbells (5kg and 10kg) you can also do with kettlebell. Good luck!

Always alternate between these two sets

1- A) 50 front kicks (25 per side)       B) 20 Kettlebell swings

 2- A) Lunges (10 per side)                 B) Bicycle abs (40)

3- A) 15 Front squats (as low as possible)  B) 30 russian twist

  

4- A) one legged romanian deadlift and row (8 per side)       B) 16 leg raises

5- A) 10 kettlebell high pulls             B) 15 Rower Sit-Up

      
                                                

6- A) Wall sit (1 minute)                   B) 100 toe raises

 

 By,

Robert

 

Simple leg day workout

Hi!

Huh! You know, I tried to check something ready-made that I could just easily copy-paste here. But when I was googling in the gym after a dance lesson lower body workout for runners, I found a lot of motivational talk, but not so many easy and simple workout-sets. So, I created one by combining all the all-time favorites and basic movements!

And, no matter, what is your goal, run faster, be stronger or have a booty that will amaze others later, they are all valid sources for motivation! Yes, you heard correctly, runners too benefit from good muscles.






























If you are a beginner, it is better to do with a little bit lighter weights and a bit more reps to build up some strength. But! When you handle the movements, and you have already done some weightlifting, you should go for more weights! :D
:D




Have about 30-60s breaks between each sets. You can stretch your muscles or for example do abs.

1. 3x 12 Squats
2. 3x 10 Romanian dead lifts

-remember to have straight back! And keep your abs and whole body tensed!


3. Alternate these movements
a)jump to a box (40cm-80cm depending on your fitness level) 10 times
or step to a box with 10-20kg extra weight


b)do 20 bicycle abs

4)Alternate these movements for 3 sets

a) 12 lunges per side with 10-20 extra weights
b) 12 push ups

5) 3x 12 Barbell hip thrust

6) 3 x30 calf raises



Enjoy, remember to stretch :)

Best,
Sara