Today’s Design- Full Lower Body Stength Training For Weight loss
#designyourself™
Workout Summary
Goal: Fat loss
Training level: intermediate
Training field: Gym
Frequency: Once a Week
Workout Duration: 1 hr:30 mins
Equipment Required: Bodyweight, Dumbbells
Recommended Supplements: Whey protein, multivitamins, fish oil
Workout Prescription!
- This is recommended for people with some weight training experience, however beginners can attempt it with comfortable weights.
- This is a great approach if you want to loose weight. The ‘rep’ ranges are meant to give metabolic stress(the burning sensation)on the muscle, causing them to tear. During the process of repairing torn tissues, the body burns of calories, all through the day and even the next
- Do not rely on supplements, strive to progressively increase your muscular strength and endurance.
- Increase your protein intake daily, especially on rest days to maximize muscle growth and recovery.
Workout Directions
- The workout begins with a 20–30 mins cardiovascular exercise, do not neglect it.
- Ensure you properly execute each exercise with the right form.
- It is totally okay to rest when you are loosing the form of the exercise.
- Ensure you perform these stretches after your workout
Workout
Eliptical bike- 20–30 minutes (90–100 steps/min.)
Fast feet shuffle- 60 secs, 3- 4 sets
Dumbbell box squats-25 reps, 4 sets
Lying hamstring curl- 25 reps, 4 sets
Alternating step ups- 50 reps per leg, 3 sets
Glute bridges- 25 reps, 4 sets
Plank to Frogger *the variation (easier version)is below*- 25 reps,3- 4 sets
Plank to frogger *variation*- 25 reps, 3 sets
Kneeling Donkey kick backs- 25 reps per leg, 3 sets
Fire hydrants- 25 reps per leg, 3 sets
**Bonus Exercise**
wall sit- 20 secs, 3 sets
**Stretch***
Welldone! Check out this Abs workout
