Working out at home doesn’t have to be a novice workout as 99% of the trainers out there create from copying one another. Below is a complete EXPERT lower body HOME WORKOUT FOR WOMEN that targets your legs, bum and abs. You’ll see you don’t need bulky equipment to get lean, fit and sexy legs. Simply, train with intensity, use the right program and eat healthy. Getting fit is a lifestyle and not a quick fix. I hope you get to try this lower body home workout that was taken from week 4 of the program, 4 WEEK LOWER BODY FIX. A expert workout plan for women to lift, tone and sculpt their entire lower body and abs. Guaranteed the best home workout plan for women to get lean legs, perky bum and a flat belly in 4 WEEKS!
FOR THIS ULTIMATE LEG WORKOUT DESIGNED FOR WOMEN. YOU’LL NEED:
- bench OR 14 inch step
- dumbbells, preferably heavier (pair of 10, 15 and 1 of 20-50lbs, heavier the better)
- fitness ball (55 cm)
- exercise mat
Perform at your own risk. Always consult your medical professional before starting any workout or fitness routine. Stop immediately if you feel dizzy, faint or sick and call for medical help. You assume all risk by following any part of this workout below. This is not a personal program.
Please note, each week, all the workouts progressively get more challenging. You may cut the sets in 1/2 if you’re just starting.
WEEK 4 SAMPLE LEG WORKOUT, DAY 5
TIME REQUIRED: 35-60 MINUTES PLUS
ACTION 1: Repeat LEG CIRCUIT 1, BEGINNER 3 X, ADVANCED 4 X
Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced
| EXERCISE | BEGINNER | ADVANCED |
| GOBLET SQUAT | 15 (10 -15 lbs.) OR 10 (15.30.lb) | 30 (20-30lbs) or 20 (30-40 lb.) |
| PLIE PULSE W DUMBBELL | 20 (10 -15 lbs.) OR 10 (20 lb.) | 40 (20 -30 lbs.) OR 30 (35-50 lb.) |
| PULSING LUNGE | 30 PER LEG | 50 PER LEG (hold a 10lb. dumbbell in each hand, let arm hang down) |
ACTION 2: Repeat LEG CIRCUIT #7, BEGINNER 3 X, ADVANCED 5 X
Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced
| EXERCISE | BEGINNER | ADVANCED |
| STAND UPS | 20 EACH LEG | 25 EACH LEG |
| STAR JUMPS | 25 | 25 |
| *STEP UPS BENCH
*NO bench? do walking lunges beginner 1 min / advanced 2 min holding 10-20lbs each hand |
15 EACH LEG | 20 EACH LEG HOLDING A 15LB |
| BACK LEG CURL, BALL
TAP EXERCISE (back leg curl) TO SEE DEMO |
20 | 30 |
ACTION 3: Repeat AB CIRCUIT #3 , BEGINNER 3X, ADVANCED 5X
Perform all exercises of video as written below from top to bottom and repeat as directed for beginner and advanced
| EXERCISE | BEGINNER | ADVANCED |
| BICYCLE | 1 MIN | 1 MIN |
| CRUNCH @ 45 DEG | 10 | 25 |
| BALL PIKES | 10 | 20 |
| X-OVER BALL PLANK | 5 EACH LEG | 10 EACH LEG |
ACTION 4 :
- Sit ups 50 – 100
- Bicycle 2 min
- Jog 2 to 5 miles
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Did you try it? Let me know and comment below.
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