Exercise routine to fit legs

The routine of exercises to fit legs, aims tone and work the lower body, above all. It has exercises to work each leg parts.

But besides all this, this exercise routine to fit legs also allows us to exercise the other parts of the body, looking not break the body harmony, both functional as aesthetic level. It is important to keep a balance in all parts of the body, it is important that ultimately, work evenly and be done by exercising arms, legs and trunk alike. You see, in addition to the legs, there is a muscular area that stands above the rest in terms of assigned workload: the shoulders. I have decided to give greater prominence to, since they are a part of the body that tends to be neglected in home workout routines.

Have strong shoulders, is more important than you might think, helps us to avoid possible injuries from bad posture that we adopt, both movements that we do daily as from incorrect gestures when making a certain exercise.

Exercise routine to fit legs - Description

Duration: 6 weeks

Training days a week: three days, not being recommended to be performed three days consecutively. Remember, rest is an important part in the exercise.

Rest between exercises: 1 minute (except the circuit will see below)

Material: Dumbbells and own body weight

Objectives: To tone legs, arms and abdomen

Exercise routine to fit legs - Exercises

Before beginning the exercises in this workout to fit legs, it is important to make a good adaptation to training. To do this, I recommend the following sequence before you begin:

3-5 minutes of steady cardio: Whether performing bike, running, rowing or doing gallop ...

Stretching: It is essential. In addition to improving our performance during training reduces the risk of injury. Rotations ankle, knee, wrist, neck are some of the stretching exercises we can do.

Central nervous activation system circuit: It is focused on helping enable the body to perform better. Before we start, we can make a small sequence of exercises which will then many fewer repetitions without rest. A good example would be for day 1 and 3 do: 5 squats, 5 crossfit abs and 3 push-ups with knees supported, without any break and trying to make the sequence three times.

Day 1

5 x 20 Squat

2 x 10 Front Squats with Dumbbell

3 x 10 Romanian Deadlift with Dumbbell

3 x 25 Gastrocnemius Lift with body weight

3 x 20 Crossfit Abs

3 x 15 Good Morning with body weight

Day 2

3 x Until muscle failure pushups (pushups with knees pulled in case you can not make them whole)

3 x 10 Push down (holding the down for 5 seconds)

3 x 10 Triceps Dips on chair

3 x 30 Rowing with dumbbells (Lightweight)

3 x 40 Dumbbell Biceps Curl (Very Lightweight)

3 x 20 Crossfit Abs

2 x 10 Hyperextensions *

2 x 30 Lateral Trunk Flexion with Dumbbell *

2 x 10 Russian Twist *

The exercises marked with * must be made in circuit together. That is, we will start making the hyperextension, instantly going to lateral trunk flexion dumbbell and finally the Russian twist.

We should not let time off while we can, stopping just enough to continue the circuit. When we finish a lap, we will continue endlessly, and we will do the next set.

Day 3

4 x 15 Squats with Dumbbells

3 x 10 Goblet Squats

3 x 10 Shoulder Pushups

3 x 10 Dumbbell Lateral Raises

3 x 10 Front Raises with Dumbbells

3 x 20 Crossfit Abs

3 x 10 Good morning with body weight

And finally, I wish you all the luck in the world to start this workout to fit legs. I hope you to get the desired results and has been a success to have trusted it. For my part thank you for following us and trust our workout routines.