Скачать с ютуб DAY 6 | FREE 28 DAY WORKOUT CHALLENGE | Lean Legs Sculpt & Tone | Timer Included в хорошем качестве

DAY 6 | FREE 28 DAY WORKOUT CHALLENGE | Lean Legs Sculpt & Tone | Timer Included

A 28 minute AMRAP workout that made up of 4 circuits targeting different muscles in your legs to achieve lean, toned legs. All you need is a set of dumbbells, a resistance band and a mat or soft surface to lie down. Who's ready to feel the burn! (Form Tips & Modifications are included below) Equipment Dumbbells, I recommend 2-6kg depending on your level A pillow Resistance band Workout Layout Warm Up – 1 min Circuit 1 – 6.5 mins QUADS and GLUTES 30 sec recovery Circuit 2 – 6.5 mins HAMSTRINGS 30 sec recovery Circuit 3 – 6.5 mins GLUTES and QUADS 30 sec recovery Circuit 4 – 6.5 mins INNER THIGHS 30 sec recovery Circuit 1 - QUADS and GLUTES Complete as many rounds as you can in 6mins Exercise A. followed by exercise B. and continue to repeat A. Weighted squat with push out x10 Form Tip: Keep your weight back through your mid foot/heels, butt back, knees over your middle toes and chest open Increase Intensity: Complete move on your toes (heels up) B. Weighted static lunge x10 each side Form Tip: Track knee over middle toe, chest open and core tight Increase Intensity: Alternate stepping lunges x20 30 sec recovery Circuit 2 - HAMSTRINGS Complete as many round as you can in 6.5mins Exercise A. followed by exercise B. and continue to repeat A. Split leg deadlift x8 each side Form Tip: Pretend your weights are a paint roller and you are painting the front of your thighs. Keep the back straight and a small bend in your front knee. Keep your weight through your front leg Increase Intensity: Add more weight B. Single leg bridge x10 each side Form Tip: Try to keep your hips high and level. Arms down for support. Move your feet away from your butt and lift your toes, to target your hamstrings Increase Intensity: Lift your arms up or add a weight to your hips *this is very tough 30 sec recovery Circuit 3 - GLUTES and QUADS Complete as many round as you can in 6.5mins Exercise A. followed by exercise B. and continue to repeat A. Squat jumps in/out with band x10 Form Tip: Keep your butt low throughout Push out against the band and keep your knees wide Increase Intensity: Squat jump in/out/up B. Butterfly bridge with band x20 Form Tip: Lift your toes and keep your weight through your heels. Focus on keeping your rib cage down, and tailbone tucked under with a tight, engaged core. Increase Intensity: Add a weight onto your hips to increase the intensity 30 sec recovery Circuit 4 - INNER THIGHS Complete as many round as you can in 6.5mins Exercise A. followed by exercise B. and continue to repeat A. Adduction squat with pillow in between thighs x8 Form Tip: Keep feet close together, and squeeze the pillow with your inner thighs as you squat up and down Increase Intensity: Hold a weight to your chest, and don’t come all the way up into standing. B. Weighted static side lunge x8 each side Form Tip: Sink deep into the side lunge, taking your butt back and your weight back through your heels Increase Intensity: Step your foot back to the center in between each rep. 30 sec recovery Lean with Lilly Tip Alternate the leg that you start with each round This helps to prevent compensation muscular activity, and basically allows both sides of muscle groups to develop more evenly I can’t believe it, just one day left this week. Are you feeling as amazing as I am? I hope so. I’m absolutely loving this challenge and the structure. Please let me know your thoughts… Let me know by tagging me in an Instagram story or Instagram/Facebook post Don’t forget to hashtag #LeanWithLilly #LetsDoThis GIVEAWAY! I am giving away a Fitness goody bag packed with some of my favourite fitness goodies to one of our familia at the end of every single week. All you have to do is tag me in a post/ or story every single day throughout the week. See You Tomorrow Let’s Do This FOLLOW ME: Instagram:   / lillysabri   Private Facebook Group- Lean with Lilly Guides https://www.facebook.com/groups/50873... Twitter:   / lillysabri   Facebook:   / lilly.sabri   Check out my website for blogs & loads of yummy recipes https://www.leanwithlilly.com ___________________________________________________________________ DON'T FORGET to Subscribe for daily uploads xx Hit that bell icon to get a notification every time I upload. 20% OFF ALL OPTIMUM NUTRITION PRODUCTS 'lillysabri20' on Check Out https://www.optimumnutrition.com/en-gb My FREE 30 Day Fitness Program, Start Now https://www.youtube.com/watch?v=C0Mff...