Quick & Simple
You don't need a long drawn out list of 27 exercises to get an effective workout or lift in. Sticking to the basics and keeping it simple always works. You can perform the following exercises one at a time with rest between sets or in a circuit as shown below. These can be done using just your body weight or dumbbells/kettlebells/weight plates if you have them. These are great options for training at home, but can easily carry over into the gym if it is an option for you.
Tips- Always keep your core engaged, push your knees out while squatting, and keep full foot contact with the floor (big toe, little toe, heel). Don't just rush through each rep or round.... think while you move.
**Rest 30-45 seconds after each set**
Exercise Sets/Reps
Glute Bridges (not pictured) 4 x 10 Reps
Squats 4 x 10 Reps
Split Squats 4 x 10 Reps ea leg
Sumo Squats 4 x 10 Reps
Calf Raises (not pictured) 4 x 25 Reps
Bulgarian Split Squats 4 x 10 Reps
^Advanced.. requires balance ... be careful
OR
Circuit Style
4-5 Rounds of the below circuit | Minimal rest between exercises
1 min rest after each round
Glute Bridges 10 Reps
Squats 10 Reps
Split Squats 10 Reps each leg
Sumo Squats 10 Reps
Calf Raises 25 Reps
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