BODYWEIGHT SERIES (3)
Strictly bodyweight exercises for your leg day.
Episode 3: leg day
Yes it’s that time of the week again where you train them legs! I know skipping leg day is a very common thing for individuals in the fitness industry but i think your legs deserve as much love as your chest and biceps.
I will be going over basic lower body exercises including the calves and your glutes for optimal development.
Workout summary
Workout time: 30–45 minutes
Level: beginner-intermediate
Frequency: 2x per week
Gender: not specific
Equipment: none
Note;
The below exercises will target all parts of your lower body as well as explosiveness from different angles so be sure to perform them with good form.
Warm-up
Deep squat hold
30 seconds
Jump squats
Beginner: 3 sets of 8 reps
Intermediate: 4 sets of 10 reps
Squats
Beginner: 3 sets of 8 reps
Intermediate: 4 sets of 12 reps
Lunges
Beginner: 3 sets of 6 reps
Intermediate: 4 sets of 10 reps
Glute bridge
Beginner: 4 sets of 10 reps
Intermediate: 5 sets of 12
Standing calf raises
Beginner: 3 sets of 10 reps
Intermediate: 3 sets of 15 reps
Seated calf raises
Beginner: 1 set till failure
Intermediate: 2 sets till failure
With that being said, this brings us to the end of today’s story. I hope you enjoyed it. Be sure to give it a like and follow for more content. Our social media;
Instagram @opia_precious
Whatsapp @09054882825
Facebook @Opia precious
