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About this plan
Is your goal perfect legs and glutes? You're in luck! Let's take it to the next level by working the entire lower body to optimize your gains in these two muscle groups as quickly as possible. Burn fat while toning in less than 10 minutes. Let's go!
Mon
Día 1
Sumo Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Running (in the same place)
1 SETS • 15 REPS•Oblicuos, Cuádriceps, Pantorrillas
Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
One Leg Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Bird Dog
1 SETS • 20 REPS•Glúteos, Isquiotibiales, Hombros
Straight Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos, Isquiotibiales
Frog Hops
1 SETS • 15 REPS•Cuádriceps, Isquiotibiales
Tue
Día 2
Jumping Jack
2 SETS • 15 REPS•Cuádriceps
Glute Bridge Two Legs on Floor
1 SETS • 15 REPS•Glúteos
Straight Leg Kickback kneeling
1 SETS • 15 REPS•Glúteos, Isquiotibiales
Bent Leg Side Kick kneeling
1 SETS • 15 REPS•Glúteos
Start Jump
1 SETS • 15 REPS•Cuádriceps
Lying Scissor Kick
1 SETS • 15 REPS•Cuádriceps, Abdomen
Standing Calf Raise
2 SETS • 15 REPS•Pantorrillas
Thu
Día 4
Frog Hops
2 SETS • 15 REPS•Cuádriceps, Isquiotibiales
Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Sumo Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Walking Lunge
2 SETS • 12 REPS•Glúteos, Cuádriceps, Aductor
Straight Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos, Isquiotibiales
Standing Calf Raise
2 SETS • 15 REPS•Pantorrillas
Fri
Día 5
Jumping Jack
2 SETS • 15 REPS•Cuádriceps
Bird Dog
1 SETS • 15 REPS•Glúteos, Isquiotibiales, Hombros
Frog Hip Thrust
1 SETS • 15 REPS•Glúteos, Isquiotibiales
Bent Leg Kickback kneeling
2 SETS • 15 REPS•Glúteos
Squat
1 SETS • 15 REPS•Glúteos, Cuádriceps
Toque de pie a una pierna
1 SETS • 15 REPS•Isquiotibiales, Glúteos
Lying Leg Raise
2 SETS • 12 REPS•Abdomen