Sculpted legs workout
Single kettlebell or dumbbell was all I needed for this sculpted legs workout.
Sculpted and lean legs takes time and patience.
As I’m recovering from covid infections, my training are a bit easier with longer breaks. I’m not pushing myself too hard but I still make it challenging.
Focus of all my post-covid training is to regain overall strength and functionality.
Also, core strengthening exercises are always welcomed.
For no equipment version look for modification at the end of the text.
Workout details
After warming up my entire body for 10 minutes I did 3 superset for strength and 6 min AMRAP at the end of workout.
- Bulgarian split squat & side plank dip for 12 reps
- Single arm deadlift & diagonal reverse lunge(https://www.youtube.com/watch?v=uiotHWOOkHo) for 10 reps
- wall sit for 45 sec & alternate curtsy lunge for 16 reps total.
AMRAP for 6 minutes: 10 alternate swing, 10 single arm squat, 10 plank rocks back and forward
– for alterante swing and single arm squat is 10 reps total or 5 reps per side.
If you are doing no equipment version single arm deadlift replace with kickstand deadlift, 10 reps on both side.
For 6 min AMRAP do 10 bridge march, air squats and plank rocks back and forward.
Trening snage za donji dio tijela
Kako sam u fazi oporavka od covid infekcije, treninzi su nesto lakseg intenziteta. Pauze su duze, a tezine koje koristim na treningu su lakse, ali i dalje izazovne za trenutno stanje.
Kardio treninge u pravom smislu jos ne radim, ali duže šetnje praktikujem svaki dan.
Jutrošnji trening je bio fokusiran na donji dio tijela i u nastavku je opisan u potpunosti.
Za trening je potreban kettlebell ili jedan teg, a može se uraditi i bez opreme.
Deatalji treninga
- bugarski čučanj i bočni plank s propadanjem kuka po 12 ponavljanja
- jednoručno mrtvo dizanje i dijagonalni iskorak nazad (https://www.youtube.com/watch?v=uiotHWOOkHo) po 10 ponavljanja
- čučanj nasloljeni na zid držati 45 sekundi i naizmjenični iskorak unazad 16 ponavljanja ukupno
Za kraj sam uradila 6 minuta AMRAP sa 10 naizmjeničnih swingova, 10 jednoručnih čučnjeva i 10 plank kretanja naprijed i nazad (za ova plank kretanja naprijed i nazad sam koristila podmetač/slider, te sam nogama klizila unazad dokle god mogu držati prava ledja u plank poziciji).
Trening možete uraditi i bez opreme. Pri tome zamijenite jednoručno mrtvo dizanje sa jednonožnim mrtvim dizanjem, a naizmjenični swing u AMRAP-u na kraju trening zamijenite s ‘hodajućim mostom’ (https://www.youtube.com/watch?v=msfdrPWJ-9o).
