Legs & Core Workout
Warm-Up (5-10 minutes)
- Leg Swings
- Bodyweight Squats
- Lunges (forward and backward)
Workout Routine
Squats
Sets: 3
Reps: 10-15
Tip: Keep your chest up and push through your heels as you rise.
Lunges
Sets: 3
Reps: 10-12 (each leg)
Tip: Step forward and lower your back knee toward the ground.
Leg Press
Sets: 3
Reps: 10-12
Tip: Adjust the seat, keep your feet shoulder-width apart, and push the platform away.
Calf Raises
Sets: 3
Reps: 12-15
Tip: Stand on the edge of a step, raise your heels, and lower them below step level.
Deadlifts
Sets: 3
Reps: 10-12
Tip: Keep your back straight and lift with your legs as you pull the barbell up.
Cool Down (5-10 minutes)
- Stretch your legs (e.g., hamstring stretch, quadriceps stretch).
- Deep breathing to relax.
Additional Tips
- Rest: Take 30-60 seconds between sets.
- Hydration: Drink water before, during, and after your workout.
- Form: Focus on proper form to prevent injury and maximize effectiveness.