Intense Legs and Abs Routine

This intense, workout is guaranteed to get your legs and abs burning! It feels like cardio, even though it is a weights routine. It will take roughly 45 minutes

If you don’t know how to do some of the exercises – search Youtube! 😉 I will work on making some of my own videos/pictures in the future, but for now you’re stuck with Youtube and my words. xx

Remember to read my rules and tips for a great workout before you begin, and please feel free to contact me here if you have any questions!

 – – – – – – – – –

Intense Legs and Abs Routine 

Circuit 1 – Legs

Exercise 1: 12 x Barbell squats, heels raised

>Slow and controlled down, fast up. Down for 3, up fast. Keep your back straight throughout the whole exercise. Place weight plates underneath your heels to raise them.

– no rest –

Exercise 2: 8 x Dumbell walking lunges each leg, bottom to heels

>Slow and controlled down, fast up. Down for 4, up fast. Go all the way down, making sure the knee is in line with your toes. Feel the glutes driving you up. Push through the heel.

– no rest –

Exercise 3: 6 x Leg extensions

>Fast up, slow down. Down for 4, up fast. Keep your toes pointed up and your feet slightly rotated externally .

2 minutes rest, then go back to exercise 1 – repeat 4 times (not including 1-2 warm up sets). Feel them legs burning!

Circuit 2 – Abs

Exercise 1: 10 x Supine bridge raises, one leg raised

>Slow and controlled. Down for 4, up fast. Feel the glutes working.

– no rest –

Exercise 2: 10 x 3-way fit ball crunches

> Sit ups on the fit ball, One rep = sit up forward, to the right, and to the left. Slow and controlled.

– no rest –

Exercise 3: 10 x Hanging raises (straight leg or knee ups)

> Down for 3, up fast. Keep your back straight and avoid swinging into each rep.

– no rest –

Exercise 4: 30-60-second Supine bridge hold on fitball

> Use your glutes, not your back. If you feel your back getting into this, rest for a while then continue.

30 seconds rest, then go back to exercise 1 – repeat 4 times

 – – – – – – – –

Don’t forget to refuel with some protein once your done! Enjoy the happy endorphins! ❤

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